A. Banded Deadlifts
EMOM x 10 minutes perform 2 Banded DL’s at 50-60% of estimated DL 1RM
Goal is speed and form, these shouldn’t be a grind.
B. 3 x 3 minute AMRAPs:
5 Deadlifts (225/155)
10 Box Jumps (30/ 24)
Rest 3 minutes between AMRAPs. If you complete 4 rds in 3 minutes - STOP. Rest the remainder of the 3 minutes.