Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Deadlift
Performance:
Est. 1rm
**Cap @ 30min
**to qualify for this lift, You must have been training here three Months minimum.
Fitness:
Work to a heavy triple T&G
Part 2 – Conditioning:
“Ace and Gary”
Performance & Fitness:
With a partner:
EMOM 6
P1:Max Hang Power Clean 75/55
P2: 60 sec plank
Alternating (3 rounds ea.)
Rest 3 min
EMOM 6
P1: Max Dubs/Speed Step/Singles
P2: 60 sec plank
Alternating (3 rounds ea.)
