Warm Up

5 min AMRAP

- 30 sec glute bridge

- 5 tempo deadlifts @ 45/35

- 10 SA DB high pulls (5 each arm)

- 20 sec HS Hold

Strength/Skill (15 min)

- Warm up deadlift

- Warm up power clean

*utilize this time properly. This is to work on technique as well as prepare you for the workout. Don't waste an opportunity to move better.*

Conditioning

6 min AMRAP

- 30 double-unders

- 5 bar facing burpees

- 3 deadlifts @ 275/195

- rest 3 min -

6 min AMRAP

- 18 goblet squats @ 50/35

- 12 HSPUs

- 6 power cleans @ 165/115

*these workouts are not to be sprints. The weights are heavy so slow down and focus on moving them efficiently.*