Warm Up
Three sets of:
Box Step Up x 10 reps
Kettlebell Farmer’s Carry x 100ft
Two sets of:
Prone Plank x 60 seconds
Double Kettlebell Sumo Deadlift x 10 reps
A.
Deadlift
*Set 1 – 5 reps @ 50% of possible 3-RM
*Set 2 – 3 reps @ 75% of possible 3-RM
*Set 3 – 2 reps @ 85% of possible 3-RM
*Set 4 – 1 rep @ 90-95% of possible 3-RM
*Set 5 – Test 3-RM
*Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts.
B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
5 Burpee Box Jump-Overs (24″/20″)
10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.
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