Warm-up:

  • 3×30′ Bear Crawl
  • 3×8 Good Morning
  • 3×3 Strict Pull-up
  • 3×5 B-O BB Row

 

Strength/Skill:
Deadlift
5, 3, 2, 2, 1, 1, 1

 

MetCon:
for time

  • 400 m. Run
  • 30 Hang Squat Snatch 115/78
  • 400 m. Run

 

Powerlifting:
Max Effort Lower Body

  • Squat & DL 100%
  • Glute-ham Raises 4×5
  • Good Morning 4×8
  • Band Leg Curls 100 ea. leg
  • Leg Lift 100 ea.

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