Every 3 minutes for 15 minutes:
3 Deadlifts at 85% of last week's 3RM
For time with a partner:
you go, I go full rounds:
15-12-9
Burpee Deadlifts
Toes to Bar
into
15-12-9
DB Hang Clean and Jerks
Cal Bike
into
15-12-9
Box Step Overs
200m Run after each set
into
9 Burpee Box Jump Overs each
Notes: 30 min cap Rounds are full- you go I go. Partner A does 15 reps then Partner B does 15 reps and so on.
L1: 15/10 or unweighted burpees, knee raises or toes to rig, single DB Step Overs
L2: 25/20, Knee Raises, Single DB Step Overs
Rx: 50/35
EMOM for 15 minutes:
1 Snatch at 75% for for 4 sets
Rest 1 minute
1 Snatch at 80% for 3 sets
Rest 1 minute
1 Snatch at 85% for 3 sets
Rest 1 minute
1 Snatch at 90% for 2 sets
4 Sets
10 Single leg elevated front foot hip bridges each side (squeeze yoga block between knees)
30 Banded Lat Pulldowns
30 Banded Face Pulls