Skill:
4x10 - Jack Knifes
Strength:
Deadlift
**Working Weight / Training Max is 95% of 1RM. Recent Foundations / On- Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
1x3@75%ww
1x2@85%ww
1x1@95%ww
Then: 3 attempts (1-1-1) to work up to a 1-Rep Max Deadlift
**REST >90 sec between efforts**
SCALED:
3x3** Building gradually in weight
Then: 3 attempts (3-3-3) to work up to a challenging 3-Rep Deadlift with near PERFECT technique.
WOD:
12 min AMRAP:
15/12 Cal Row
10 Burpee Box Jump Overs @24/20
5 Deadlifts @70-80% / 2-3 UB Rds (275/185)