Warm Up

6 min AMRAP

- 8 KB RDLs

- 45 sec row

- 3 x 10 sec glute bridge

- 4 eccentric HSPUs

Strength

- *build to technical 1 RM deadlift (90-95%)

- 4 x 4 deadlifts (75-85%)

*a technical 1 RM should be a very clean rep with limited struggle during the lift

Conditioning (cap 20 min)

buy-in 30/22 cal row

4 rounds

- 4 power cleans @ 185/135

- *8 deficit HSPU (men - two 45 plates, women - 45 + 25 plates)

- 16 KB swings @ 53/35

cash-out 30/22 cal bike

*if you can't preform deficit HSPUs then complete a modified version that is more challenging than what is normal your modification for HSPUs