Strength Development
Conventional or Sumo Deadlift
5 sets on the 3:00:
Set 1: 3 reps at 60% of 1RM DL
Set 2: 3 reps at 65 - 70%
Set 3: 3 reps at 70 - 75%
Set 4 & 5: Build to a heavy triple.
Weightlifting / Gymnastics Conditioning, Short/Sprint Duration
“Bop It”
3 Rounds For Time:
9 Over Bar Burpees
6 Handstand Push-Ups
3 Deadlifts