Warm-up

• 200m Run Into 2 Rounds
  • 5 Burpees
  • 10 Tempo Air Squats
  • 15 Light Kb or DB good mornings
  • 0:30 Hollow Rock Hold
  • Into 200m Run

Strength

• Deadlift 5-3-ME
• Use the heaviest weight you can for each set.
• Rest as needed between sets.

• Set 1: 75% of 90%
• Set 2: 85% of 90%
• Set 3: 95% of 90%
• Keeping up the wendler program so base these percentages OFF 90% of your max!
• So for example it would be 95% of 90% for the max effort set!

METCON

• 4 rounds for time of:
  • Run, 400 m
  • 15 Burpee-to-Touches
  • 7 Squat Cleans, 155/105 lbs

Burpee-to-Touches- If you can touch to a 6” target from max reach Scaling Options: Scale the weight to quick singles it should be a moderate/relatively light weight. Time Cap: 25 mins