Strength:
A) Deadlift + Pause Deadlift @ 2in off the floor (no straps, pause 2 sec): 70-75/1+1*6 sets, rest as needed; rest 3 min; @ same weight compelte 1 DL every 20 sec x 5 min.
B) FS: every 60 sec: 50/5, 60/3, 70/3, 80/2, 85/1, 90/1, 95/1, 100/1, 75/10*1 set
Skill:
None
Conditioning:
3 Rounds
800m run
32 Alt OH Lunges (45# plate/ 25# plate)
16 Burpees to Plate
8 Bar MU