CrossFit

DeadLift

5-3-3-1-1-1

starter at 60-70% build up to a 1RM

10 RKS Between each set 70/53

Conditioning

3-5 Sets for Quality
5 Back Extensions
10 S-Leg KB or DB RDL
:60 Plank (may rotate between side and front plank – goal is to hold for :60 straight)

Barbell

Over head squats

3@65

3@75

2@80

3×1@85

% off of best snatch