STRENGTH

1) Sumo Deadlift against a band: 1RM. Rest 2:00
– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.

2) Metcon Prep: 2 Deadlifts + 2 Hang Power Cleans + 1 Squat. Warm-up to Metcon weight in 3-4 sets. Rest 60s.

METCON

For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)

 EXTRA CREDIT

Banded Ab Pulldowns: Accumulate 100 Reps. Rest as needed.