Warm-up

• 2:00 Bike or Row
• 2 Rounds:
  • 10 Squat Jumps
  • 10 Single Leg Deadlifts (w/barbell)(each leg)
  • 10 Back Extensions (w/barbell)
  • 10 Hang Muscle Clean (w/barbell)

Strength

• Deadlift 3-3-ME
• Use the heaviest weight you can for each set.
• Rest as needed between sets.
  • Set 1: 70%
  • Set 2: 80%
  • Set 3: 90%
  • Wendler program sets basing your percentages off 90% of 1RM and NOT 100%.
  • Max Reps should be anywhere between 3 and 9 reps!

METCON: PARTNER WOD

• For time:
  • 100/80 Row Calories
  • Farmers Carry, 50 lbs each hand, 150 ft
  • 50 Power Cleans, 185/125 lbs
  • Farmers Carry, 50 lbs each hand, 150 ft
  • 100/80 Row Calories

Time Cap: 35 mins