Warm-up

• 2:00 Bike –then–
• 10 Russian KB Swings
• 10 Air Squats
• 10 Hollow Rocks
• 10 Step Ups
• 10 American KB Swings
• 10 Squat Jumps
• 10 Hollow Rocks
• 5 Box Jumps
• -Squat Hold (1:00)
• -Couch Stretch (1:00 per side)
• -Pigeon Stretch 1:00 per side)

STRENGTH

• Back Squat 1×3 at 70% 1RM
• Back Squat 1×2 at 75% 1RM
• Back Squat 1×1 at 80% 1RM
• Back Squat 1×3 at 75% 1RM
• Back Squat 1×2 at 80% 1RM
• Back Squat 1×1 at 85% 1RM
• Rest as needed between sets.

Get up to a good single for today. Work on good speed out of the bottom.

METCON

• 6 rounds for time of:
  • 9 Deadlifts, 275/185 lbs
  • 12 Box Jumps, 24/20 in
  • 15 Sit-ups

Scaling Options: Pick a deadlift weight that is moderate but that you can hold unbroken for all 9 reps for at least the first 3 rounds. Goal should be to get this done under 15 or less.