Part 1:
3 Sets (not for time)
10 Tempo Deadlifts (3 seconds down / pause at bottom / explode up)
10 Tempo Push Ups (3 seconds down / pause at bottom / explode up)
5 High Box Jumps
10 Hollow Rocks
*10 Minute Cap
*Not recording
Part 2:
For Time:
21-15-9
Deadlifts (135/95)
Hang Power Cleans
Push Ups
*9 Minute Cap
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There will be A LOT of strength gains going on in part 1. The load on the deadlift should be under 60% of your perceived 1 RM. We want you to feel the hamstrings and glutes working on that eccentric. Part 2 should be an aggressive pace where you will work on cycling and efficiency.
