Strength

 

20 Rep Deadlift

 

(Warm-up to a weight roughly around 70% of 1RM. The 20 reps is a maximal effort to get all 20 in a row. They have to be touch and goes and all unbroken for set to count.)

 

Metcon

 

2 Minute AMRAP

KB Sumo deadlift high pull 70/53

-then-

10 Minute AMRAP

20 Burpees

15 Hang Power Cleans 135/95

-then-

1 Minute AMRAP

KB Sumo deadlift high pull 53/35

 

*3 Scores. Deadlift Weight, 3 total minuets of SDHP reps, and 10 minute score*