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Components

Deadlift

Metcon

Settings

Workout

**Heavy 3 Week**

Warm-up

Deadlift Warmup (No Measure)

2 Rounds:
20 Banded Lateral Steps
15 Banded Glute Bridges
10 Alternating Toe Touches
10 Cossack Squats
5 Empty Barbell Good Mornings
10 Empty Bar Alt. Step Back Lunges

8 Minute Cap then gathering at the TV for the WOD Breakdown.

Strength

Deadlift ((25 Minutes) 5 x 3 @ the same load )

Over 8-10 Minutes, build to 85-95% of your 1 RM Deadlift. Then, Complete 5 x 3 at the same load.

Metcon

Metcon (Time)

1 Round for Time:
25 Reverse Grip Pull-ups
50 Bench Press (115lbs)
25 Mixed Grip Pull-ups
50 Bench Press (115)
25 Kipping Pull-ups

Want to see some of these movements in action? Check out our .