Warm-up
EMOM x 15mins
1st – 5 Broad Jumps
2nd – 8-10 Band Pull Throughs
3rd – Assault Bike or Row 30 sec (increase pace each minute from easy to tough)
Deadlift
Segmented Clean Deadlift (3-3-3-3-3)
Tempo: 3131
Watch video below for example.
Same weight across
Metcon (No Measure)
5 Sets – Increase effort
10 Sumo Deadlift High Pull
rest 15sec
20 Russian Twists (20/14lbs)
rest 15sec
5 Box Jump Overs (choose a tough height – touch top of box on the way over)
rest 15sec
Row 18/15 Calories (your pace each set)
rest 90sec