Warm-up: 3-in-3 Coaches Choice
Mobility: 10 Minutes of Deadlift prep
One minute skill test – 4 athletes at a time – How many rope climbs can you do in one minute (with a controlled descent)?
Strength: 20 minutes to work to a heavy triple 3-position-pause Deadlift. Pause below your knees, pause just above your knees, and pause at the full lockout position – focus on pushing your heels through the floor from the start – once the bar is above your knees focus on pushing your hips forward. We are working these stops to focus on keeping the chest up and avoiding the shooting-your-butt aka “stripper” Deadlift.
Then, for time, as a chipper (15 minute time cap):
- 20 Burpees
- 2 Rope climbs
- Lunge with plate locked overhead – the length of the platform and back
- 18 Ring rows
- Lunge with plate plate locked overhead – same length
- 2 Rope climbs
- 20 Burpees
