Warm-Up
A) 3 rounds:
400m Run
20m Butt Kicker
15 Ring Rows
10 GHD Sit-Ups
B) 3 rounds with an empty bar:
10 RDLs
10 Bent-Over Rows
10 Strict Press
Strength
Tempo Deadlifts
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
-10% of 5@9 and complete one more set of 5 repetitions.
Strength Tip
Objective: build to an RPE of 9 for 5 repetitions for 1 set in the Conventional Deadlift. After the 5@9 set, take off 10% of the bar and complete 1 additional lighter set at 5 repetitions.
You will deadlift the bar as usual, but, on the descent, control the weight for a 3-second count. Wait one second when the bar is on the ground, and repeat for a total of 5 repetitions.
Workout
EMOMDAY
4 Rounds:
2 Minute on/2 Minutes off:
4 Power Cleans, 135#/95#
4 Front Squats, 135#/95#
4 Burpees Over The Bar
– Rest 2 Minute
Workout Tip
You will complete as many rounds as possible of the following 3 movements, then rest 2 minutes, pick up where you left off.