A. 3 Sets
A1. Max Deadlifts in :20 (225, 155 ->275, 185)
Rest :20
A2. Max toes to bar in :20
Rest :20
A3. Max bar facing burpees in :20
Rest 2:00
*Goal for this is speed throughout. This should be a deadlift weight that you can move for the full :20 (think 10-15 reps depending on cycle time). Burpees should also be as fast as possible.
For time
1 to 10
Dual DB Thrusters (50/35)
Pull Ups ->Chest to bar
At Home
A. 3 Sets
A1. Sumo Deadlifts in :20
Rest :20
A2. Hollow Rock Hold :20
Rest :20
A3. Max Pogo Burpees in :20
rest 1:30
B. 1 to 10
DB Hang Power Clean and Jerk (each number is for both arms)
40 jump rope in between each rd of clean and jerk