Warm Up
Repeat For 5 Minutes
30 Plate Hops
12 Plate Goblet Squat
12 Plate Good Mornings
Strength: Front Squats
Every 2:15 minutes on the minute
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or more reps x 70% 1RM
5 reps x 65% 1RM
5 reps x 55% 1RM
WOD
3 Rounds for Time
ELITE
20 Deadlift (155/110)
50 Double Unders
COMPETITIVE
20 Deadlift (135/95)
50 Double Unders
PERFORMANCE
20 Deadlift (95/65)
30 Double Unders or 80 Single Unders
Stimulus Points
High Volume Deadlifts
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Cobra Hold
Even Minutes) 15 Rear Delt Flys
Cool Down & Dismissal
Forward fold
Forearm stretch