15 Banded Good Mornings (Fast Tempo for Activation)
:40 Alternating Floor Hip Stretch
5/5 Single Leg Glute Bridge (2s Pause at end range)
20 Prone Hold Shoulder Taps (SLOW)
Strength
Deadlift
Every 2:30 minutes, 5 Sets
Set 1: 3 Reps@ 80%
Set 2: 2 Reps @ 82%
Set 3: 2 Reps @ 85%
Set 4: 1 Rep @ 87%
Set 5: 1 Rep @ 90%
Percentage is based on your 1-rep max Deadlift
Conditioning
Performance
For Time
200m Run, 20 Power Snatches 35/30
200m Run, 2 Rope Climbs
200m Run, 20 Barbell-Facing Burpees
200m Run, 20 Front Rack Lunges 35/30
200m Run, 20 Barbell-Facing Burpees
200m Run, 2 Rope Climbs
200m Run, 20 Power Snatches 35/30
Fitness
15 Reps
Power Cleans
4 Rope Up Downs
Time Cap. 20 mins
Time Domain. 15-18 mins
Primary Objective. Keep each Round under 2:45
Secondary Objective. Stay consistent on the run - push last couple if you can. Move at a sustainable cadence on the burpees. Be smart about how you break up the Snatches
