[All Percentages Based Off 1RM Deadlift]
1 Set of 5 @ 65%
1 Set of 5 @ 73%
3 Sets of 5 @ 78%
1 Set of 5+ @ 78%

Rest 1-3 Minutes Between Sets.

FLOW: Complete 5 sets of 5 unbroken deadlifts. For the final set, complete 1 set of 5+ deadlifts. This is a "near max" set of unbroken deadlifts. We'll leave 1-2 reps in the tank here.

SCORE: Enter reps completed for the set of 5+.

Prep
2-3 warmup sets to 65%

Modifications
DEADLIFT
- From Blocks
- Double Dumbbell

CONDITIONING CATEGORY: Threshold

POWER CLEANS: We should be able to cycle the bar at all 3 weights.

ECHO BIKE: Less than 2:30.

SCORE: Enter split times for each interval. Overall score will be the sum total.

- Push for big sets on the barbells. We really want to work our barbell cycling today. Athletes should have 2 minutes of rest or more between intervals which will be more than enough time to recover. It is okay to mix in some singles but the majority of our cleans should be touch and go today.

- Push the bike but not at the expense of our bigger barbell sets.

Prep
5 Power Cleans @ 1st Weight
5 Calorie Echo Bike

4 Power Cleans @ 2nd Weight
4 Calorie Echo Bike

3 Power Cleans @ 3rd Weight
3 Calorie Echo Bike

Modifications
POWER CLEANS
- Reduce Reps
- Reduce Loading
- Sub Dumbbells

30/21 CALORIE ECHO BIKE
- 30/21 Cal Assault Bike, Air Run, or Ski
- 40/30 Cal Bike Erg or Row
- 400m Run
- 100 Double Unders