Strength
superset
a.5×3 Tempo deadlifts (3 count to the knee then drive, then 3 count down)
b.5×3 squat cleans same weight.
Conditioning
For time
8 pistol
8 Hspu
8 burpee box overs
12 pistols
12 hspu
12 burpee box overs
16 pistols
16 hspu
16 burpee box overs
Strength Superset:
Deadlifts @ 105 lbs
Squat cleans @ 75 lbs [working on form]
Conditioning: 8:28
Pistols w/ purple band
HSPUs on 20″ box
Burpee box overs on 4 45 lb plates (about 13″)
135 dl/squat clean
11:55 metcon (scaled pistol sub 95# strict press)
5×3 at 85 for both deadlift and squat cleans for form
12:09 for metcon
Pistols -on top of the box to work on strength
Hspu – box with bum in air
Burpee box overs
Just put me down as RFS (really f’ing slow!).