Strength
Deadlift – Retest Primer Day
Build to a heavy Single, around 80-90%,
then:
EMOM 10 Minutes
2 Deadlifts @ 50% 1RM
Drop and reset between reps.
Reps are intended to be pulled with as
much speed off the floor as possible

METCON
4 Sets for quality
1 minute weighted Plank
20 Heavy Russian KB Swings
Plank is ideally unbroken. Add weight if
possible, otherwise perform the plank
without weight.
Swings are AHAP but unbroken

BARBELL
Hang Clean + Jerk
Start @ 60%
Build Up Over 10 Sets (2-10lbs)