Warm-up
Strength:
For the last 3 weeks we focused on deadstop deadlifts. Now we are moving into 3 weeks of higher volume, lower weight, touch and go reps. Perform these sets with touch and go reps , but DO NOT BOUNCE. Pretend your phone is under the plate. You can touch it, but do not let the full weight of the bar rest on the ground. You may use straps but keep a double overhand grip with or without straps.
Every 2min x 10min (5 sets) of:
10 Deadlifts @ 50%
New Members:
Do not do 50 deadlifts. Please lower the reps to 6 each set.
Conditioning:
These are squat cleans. If you drop after the third clean, then you need to power clean it up and perform a true front squat (not a 4th squat clean). If you hold onto it, after finishing the third clean you can then go straight into a front squat. Make sure it’s a power jerk and not a push press.
5rds for time
3 Cleans 155/105
2 Front Squats
1 Power Jerk
1 Ring Muscle-up