A. Warm Up
Run 3 Laps
Line Drills ~5-7 Minutes (Emphasis on posterior chain)
Begin Warming up deadlift.
B. Deadlift (3x8, every 3 minutes for 9)
Go as heavy as form allows.
Beginners WILL go 4x10 at a lighter weight (Starting a new set every 2 minutes)
C. MetCon (3 Rounds For Time)
10 Power Snatches
12 Burpees Over Bar
Run 800m Loop
Rest 3-5 minutes between each effort.
Scale run and weight first, then reps. Power snatches should be light and fast (Touch and go if possible) Post weight used to notes.