*Coaches/Athlete Note: There is a lot to accomplish today. You will have to come in ready to go. If you feel really crunched do either the Tempo Bench Press OR Deadlift. Conditioning will take around 15 min.
A. Deadlift – 4×3 building
B. Tempo Bench Press, 4×5, tempo (30X1)
C. AMRAP 4
7 thrusters (95, 65)
12/10 cal row
REST 2 MIN
5 KBs (70, 53)
8 Box Jumps (30″/24″)
JOG/REST 2 MIN TO “START A” ON THE TRAIL
For time: 400m Run
Instead of doing a turnaround, if you can, start at the “Start A” stamp on the trail and run to the “1/4 mile” stamp on the trail (just past the white spray painted 400m mark).