Deadlift
On the 2:00 x 7 Sets:
5 Deadlifts
1-3 Sets Building to 80-85%
4-7 Sets Performed @ 80-85% of 1RM Deadlift
"Barf"
3 Rounds x AMRAP 4:
500/450 Meter Row/400m Run/.65Bike (bigger classes have people start on different cardio movements, and switch each round)
25 Deadlifts 185 / 135 lb
Max Box Jumps (24"/20") (if not enough boxes change to Burpees over barbell)
Rest 2 Minutes Between Rounds
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente