WARM UP
4 rounds not for time
5 Pull Ups
20 PVC Pass Throughs
250 mt Row
10 Wall Ball Clean
MOBILITY & SKILLS
Low Back – Hips – Deadlift
CONDITIONING
A) For Max Load
Deadlift ladder, starting barbell weight is # BW
Do your first rep and then with a running clock for 15 minutes add 10 kg at top of each minute.
Continue until failure
Rest 5′
B) Deadlift 5 #65%, 5 #75%, 5 #85%;
Bent Row 8 – 8 -8 #50%