Back Squat+Deadlift ; Jan. 2-8, 2016

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Sec. Bottom of Back Squat Hold

2 Standing to ½ Back Squats

2 Bottom to ½ Back Squats

2 Back Squats

10 Sec. Deadlift Below Knees Hold

2 Ground to below knee Deadlifts

2 Below Knee to Extended Deadlifts

2 Deadlifts

*Round 1 = 40%; Round 2 = 50%; Round 3 = 60%

Back Squat

6×2 Back Squat

Start @ 80% and work up

Deadlift EMOM

Every 1:30 for 7 Rounds

3 Deadlifts @ 70%

Accessory/Cool Down

EMOM 7 Min

2 Broad Jumps

Then

2 Min. Flush

5 Min. Stretch