Deadlift (Test)+Back Squat; Apr. 17-23, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

2 Bottom ½ Deadlifts

2 Top ½ Deadlifts

2 Deadlifts

(Back squat warmup after 5×5 deadlifts)

2 Bottom ½ Back Squats

2 Top ½ Back Squats

2 Back Squats

*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%

Deadlift (Test)

5×5 Deadlift

Start @ 70% 1 RM and Work up

Back Squat Interval

Every 1:30 for 7 rounds

1 Back Squat @ 90% 1 RM

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

15-30+ Sec in V Support Hold on Rings

2-4 Hang Squat Clean and Split Jerks @ 50% 1 RM (Be fast)

Then

2 Min. Flush

Then

7 Min. Stretch