Strength:
Deadlift (Goal: 485x1, 90% x3, 80% x5):
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 405x1
- Work Sets: 485x1, 437x3, 388x5
Ring Dips:
- Warm Ups: Bar Dips x 8, 6, Ring Dips x4
- Work Sets: +10x 8, 7, 6, 5, 5- 31 total reps
Conditioning:
5 Rounds for time:
- 5 KB Snatches per arm @ 53 lbs
- 10 Wall Balls
- 150m Row
Time: 9:46
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