Warm Up

Repeat For 8 Minutes
10 Bicep Hammer Curls
15 Sit Ups
200m Run

Deadlift

Performance Track
Perform 4 Warm Up Sets Of 12-9-6-3-1 Every 1.5 Minutes On The Minute
Into
4 Sets Of 2 Reps @ 85% 1 Rep Max Every 2.5 Minutes On The Minute

Practice Track
Perform 4 Warm Up Sets Of 12-10-6-4 Every 1.5 Minutes On The Minute
Into
4 Sets Of 4 Reps @ A Moderate-Heavy Weight Every 2.5 Minutes On The Minute

Movement Prep
1 Rounds (Modify And Repeat As Needed)
10 Double Dumbbell Hang Clean
5 Toes To Bar

4 Rounds for Time ~ 15 Minute Time Cap

COMPETITIVE

100m Farmer Carry (40/30)
30 Double Dumbbell Hang Clean
15 Toes To Bar
30 Double Dumbbell Hang Clean
100m Farmer Carry

PERFORMANCE

100m Farmer Carry (30/20)
30 Double Dumbbell Hang Clean (C: 40/30)
15 Hanging Leg Raises
30 Double Dumbbell Hang Clean
100m Farmer Carry

LIFESTYLE

100m Farmer Carry
20 Double Dumbbell Hang Clean (C: 40/30)
20 Seconds Dead Hang
20 Double Dumbbell Hang Clean
100m Farmer Carry

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Forearm Stretch On Floor X 30 Seconds
Standing Forward Fold X 30 Seconds
Arm Across The Chest Shoulder Stretch X 30 Seconds