WARM-UP
Complete Eo3 Official Warm-up, lower body emphasis, found here.
Then:
Deadlift
- 40% x 5 reps
- 50% x 5 reps
- 60% x 3 reps
STRENGTH
Then:
Deadlift
- 70% x 3 reps
- 80% x 3 reps
- 90% x 3+ reps (as many reps as possible)
Then:
Deadlift 3 x 10 reps @ 50%
Toes to Bar (strict) 3 x 15 reps
CONDITIONING
2 rounds for time of...
5 pull-ups
10 kettlebell swings @ 1.5 pood
15 box jumps @ 24"
20 push-ups
25 sit-ups
30 burpees
*Competitor: As prescribed
*Established: As prescribed
*Recruit: No 3+ on last set, just 3 reps/2 sets on accessory and knees to elbow/conditioning 1 pood.
Post loads and max reps to comments as well as conditioning workout time.