FRIDAY

Warm-Up:

2 Rounds: For Quality

200/150m Machine

10 Banded Good Mornings

5/5 Cross Body KB Deadlifts

:20/:20 second Side Plank

10 Alternating V-Snaps

Deadlift Warm-up sets:

• 5 reps @ ~50%

• 3 reps @ ~60%

Focus on:

• Bracing sequence before each lift

• Controlling descent (no sloppy drops)

• Consistent set-up between reps

Deadlift

Every 4:00 minutes x 3 Sets

Complete 

5 Reps @ 65-70%

3 Reps @ 70-75%

1 Rep @ 75-80%

Rest as needed between 5-3-1 to complete within the 4:00 time frame

Extra Instructions / Points of Performance

We are looking to complete 3 full sets of the sequence 5-3-1 within each 4 minute time frame. This will allow us to adjust loads as needed between the unbroken sets and build up to a moderate heavy single at the end of the 9 reps. This helps to build quality volume and control in the Deadlift.

EMOM 15

Min 1. 2/1 Rope Climbs

Min 2. 20/16 DB Hang Snatch

Min 3. :40 secs Max Box Jump Overs

Min 4. Max Cals Ski Erg

Min 5. Rest