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
- 75% x 5 reps
- 85% x 3 reps
- 95% x 1+ reps (as many reps as possible)
Then:
Deadlift 3 x 10 reps @ 50%
Toes to Bar (strict) 3 x 20 reps
CONDITIONING
5 rounds for time of...
5 Bench Press
5 Power Clean
*Competitor: Conditioning @ 205. Goal = Sub 3 minute.
*Established: Conditioning @ Bodyweight (if less than 205). If you weigh more than 205, use 185.
*Recruit: No 1+ on last set, just 1 heavy rep/2 sets on accessory and knees to elbow/conditioning @ comfort.
Post loads and max reps to comments as well as conditioning workout time.