friday

Warm-up

3 SETS
20 Single Unders 
10 Bootstrappers

Into…

3 SETS
20 Single Unders*
10 Empty Barbell Good Mornings**

*Can progress to Double Unders 
**After 1st round, progress to Single Leg Deadlifts (10 each leg)

Strength

​ON A 20:00 RUNNING CLOCK…
Build to a 2RM Deadlift*

*Testing week for start of strength cycle

(Score is Weight)

Metcon

​FOR TIME
100-100-100
Double Unders
30-20-10
Deadlifts*

*Deadlifts increase weight every set...
30 @ (225/155)|(155/105)
20 @ (275/185)|(185/135)
10 @ (315/205)|(225/155)

(Score is Time)