MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions 
5 Walkouts
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat 
:30s Warrior Squat 
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Deadlift

BUILD-UP | 3:00

2-3 sets:
5 unbroken deadlifts (building)
– Rest 1:00-2:00 between sets.

CONDITIONING

“HELP MY LEGS”

On a 25:00 clock:
From 0:00-10:00:
Establish a heavy 3-rep deadlift

From 10:00-12:00
Rest

From 12:00-25:00:
AMRAP9:
6 Deadlifts at 50% of 3-rep-max
9 BB Front Rack Lunges
200 mt Run