3 Deadlifts, pick load

* Every 2 mins for 10 mins.

80% heavy from week 1.

Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good.
Make sure athletes focus on a deep stomach breath before every lift.
Deadlift is always a scary lift to go heavy on, so please ensure athletes are cautious of form.

Complete as many rounds as possible in 7 mins of:

7 Hang Power Snatches, 95/65 lbs

7 Box Jump Overs, 30/24 in

Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds

Workout is scored by total rounds and reps. Stimulus is moderate to moderate high. AMRAP time is low enough that athletes can maintain a decent intensity, but athletes should be cautious on box jump overs to avoid rushing and missing the box.

Two very explosive movements where the focus should be on a strong and overly aggressive hip drive. Remind athletes to use the clock as a pacer to see if they can keep consistent round times across. 1 Round every 1:00 or less would be a great pace.

As many reps as possible in 7 mins of:

Burpee Chest-to-bar Pull-up, 1 min

— Rest 1 min —

AMRAP 2 mins of:

7 Chest-to-bar Pull-up

2 Shuttle Run, 50 ft

— Rest 1 min —

Burpee Chest-to-bar Pull-up, 1 min

5 minutes of Cues….
cue 1: Jump from right under the rig
cue 2: Press down on the rig to activate the shoulder and back muscles
cue 3: Think “bring the rig to you” instead of you to the rig
cue 4: Spread elbows back and out to pull the bar to the chest.
cue 5: Come down with full control to active swing.