1. Warm Up Min 0-12 3 Rounds 2:00 Bike/Row 1:00 Air Squats 1:00 Good Mornings 45/35
Get Strong Min 15-27 Deadlift ON EVERY 2 MIN In 12:00 Complete 5-5-3-3-1-1
Metcon (AMRAP - Rounds and Reps)
3 SETS Minutes 38-54 4min amrap 8 Power Snatch 95/65 8 HSPU 40 Double Unders Rest 2 min REPEAT
Coach's Note: The interval work is there to keep intensity high. Make sure athlete's have the appropriate scales in place to allow them to keep moving. That could mean dropping HSPU reps they do each round
Athlete's Note: Your Deadlift sets should be Unbroken. However, bouncing is not the way. Keep tension throughout each set.