Weightlifting
Deadlift
3 sets
1 x 5 reps @ 75%s
1 x 3 reps @ 80%
1 x 1 reps @ 85%
Rest = time it takes to change plate
-- Rest 4 mins --
3 sets
1 x 5 reps @ 80%
1 x 3 reps @ 85%
1 x 1 reps @ 90%
Rest 2 mins between sets
-- Rest 4 mins --
3 sets
1 x 5 reps @ 85%
1 x 3 reps @ 90%
1 x 1 reps @ 95%
Rest 3 mins between sets
Conditioning
For Time
20 Power Snatches
20 Bar Facing Burpees
15 Power Snatches
15 Bar Facing Burpees
10 Power Snatches
10 Bar Facing Burpees
RX 80 - 95 - 110 / 115 - 135 - 165 lbs
Scaled 65 - 75 - 95 / 95 - 115 - 135 lbs
Accessory Work
For Quality
100 Barbell Good Mornings, 45/35 lbs
100 Banded Tricep Extensions
100 I-Y-Ts, pick load
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