Warm-Up
EMOM x 8 MINUTES
MIN 1 – :45 Staggered Stance Good Mornings
MIN 2 – :45 Lateral Hops Over the Bar
MIN 3 – :45 Barbell BOR
MIN 4 – :45 Air Squats
Skill
Deadlift*
1×5 @ 60% 1×5 @ 65% 3×5 @ 70%
*Base percentages off 5-Rep Heavy.
Workout
AMRAP x 12 MINUTES*
5 Deadlifts**
5 Hang Power Cleans
5 Front Squats
5 Up-Down Over Bar
*All 3 barbell movements must be completed unbroken. If bar drops during complex complete 10 Burpees.
**Every 3 rounds increase weight.