Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of

10 RKBS Heavy KB

10 SDHP Heavy KB

10 high knees on rig

Workout Warmup:

Dead lifts, 5x3 working up to 75% of max

Workout:

For Time:

1 Toes to Bar, 10 Deadlifts 185/125, RX+225/155

2 Toes to Bar, 9 Deadlifts

3 Toes to Bar, 8 Deadlifts

4 Toes to Bar, 7 Deadlifts

5 Toes to Bar, 6 Deadlifts

6 Toes to Bar, 5 Deadlifts

7 Toes to Bar, 4 Deadlifts

8 Toes to Bar, 3 Deadlifts

9 Toes to Bar, 2 Deadlifts

10 Toes to Bar, 1 Deadlift

Lift:

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Sets 4-8 = 1 rep @ 85%

C.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 1 rep

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%

E.
Three sets of:
Farmers Walks x 60 feet
Rest 90 seconds

You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!

Skill:

For 10 minutes alternate between:

10 pistols each leg

2 rope climbs