Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Power jerk 3-3-3-2-2-1 …and warm up the Deadlift
Fitness: Power jerk – 6×3 @RPE 5, focusing on driving the bar from the rack position and catching from overhead in the rack, not the hands …and warm up the Deadlift
Part 2 – Conditioning: “Poison Ivy” – 15 minute time cap
Performance: 10-9-8-7-6-5-4-3-2-1 reps* – For time (or max reps within the time cap)
- Deadlift (185/125lb)
- Box Jump (24/20″)
*20 dubs between rounds
Fitness: 10-9-8-7-6-5-4-3-2-1 reps* – For time (or max reps within the time cap)
- Deadlift
- Box Jump or step-ups
*20 speed steps or 30 single-unders between rounds
