In WODs
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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Deadlift – 25 min

Performance: Warm up to 60% and then perform worksets at: 3@65, 3@72.5, 3@80% – also take time to warm up BB complex
Fitness: 4×5 working up to a 7/8 RPE

Part 2 – Conditioning: “Forever Home”

Performance: 4 RFT of –

  • 1 BB Complex (155/125lb)
  • 7 Burpee over the bar (both feet at once)

Complex is – 7 DL, 5 Hang Clean, 3 Power Jerk

Fitness: AMRAP 9 of –

  • 1 BB Complex
  • 7 Burpee over the bar (any method)

Complex is – 7 DL, 5 Hang Clean, 3 Power Jerk

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