Warm-up

Coaches Choice!
-Hamstrings
-Glutes
-Scaps activation

Weightlifting

Deadlift (4 Reps Every 90 secs for 12' (70-85%) )

Build up to a moderate to heavy set on Deadlifts. Make sure you staying tight through the whole movement. If you Touch and go make sure to stay lock in to position through all 4 reps. Control your breathing during the lift.
Tips:
- Squeeze scaps
-Vertical shins
-Stay in control of the barbell.

Metcon

Metcon (AMRAP - Rounds and Reps)

10'
6 Burpees
8 Box Jumps (24"/20")
10 Pull ups
12 Deadlifts (155#/105#)
RX+
Lateral burpee over barbell
Box Jump (30#/24#)
C2B
DL (225#/155#)

Stay tight on all of the reps of DL. Pace yourself but know what movements you can go faster on when you have to kick it into gear.

Cool Down

Mobility

Work on your Mobility
Examples:
-Banded stretches
-Foam roller
-Lacrosse ball
-Static stretching

5-10 of stretching after the WOD. Make it count.

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