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
% off of best snatch