Coaches Warm Up
or
3 Rounds
10 per side, Single leg Deadlift w/ DB (Focus on stability)
10 Bentover rows w/ KB (5 per arm)
20 Double unders (40 singles)
Deadlift
10@50%, 10@60%, 5@75%, 5@80%, 5@85%
Deficit deadlift 45lb plate for men, 35lb for weman,
Superset: Bicep curls x 30 (light DB)
Attemp to do all your sets with the deficit.
Metcon (Time)
7 Rounds
10 Hang Power Cleans 65/95#
10 O/H Squats
30 Double unders
O/H Squats can be scaled w/ Front Squats
Double unders can be scaled to 90 Singles
Cool Down
2 Rounds
100 Meter Run
20 Sit ups