Friday 10-27-31


1. Deadlift

On the Minute x 7

3 Deadlifts

Build each set starting at 50% of 1rm.

“Dead Ahead”

4 Rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)


Choosing a weight on the barbell that athletes could go unbroken on the push jerk every single round. This should be a load that they could confidently cycle for 20+ repetitions when fresh. On the box jump overs, there is no need to fully extend at the top of each repetition.


Warm up:

Band pull.aparts

Side shuffle

Walking Samson

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance


Barbell Warmup


5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell