Warm up

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch

5/5 single leg KB Deadlift



3 Sets:
75ft Skip rope jog
75ft Single under hops
5 Deadlifts
*Build to workout weight


For Time:
400m Run
21 Deadlifts
400m Run9
18 Deadlifts
400m Run
15 Deadlifts
400m Run
12 Deadlifts


Runs should be paced at RPE 4-5. Deadlifts can be broken, but the fastest times on the leaderboard will be unbroken. Be sure to achieve ROM standards, especially locking knees out and shoulders behind the bar at the top.


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