Warm-up Drills
Row 2:00 ('Power Curve' practice)
20ft x Burpee Broad Jumps
20ft x Lateral Lunges (alt.)
20ft x Bear Crawl
20ft x Crabwalk
10 x Hollow/Superman Rolls

''Deadlift 3-3-3+''
With a 15:00 Time Cap Complete the following:
Work through the following sets of Deadlift using the percentage based sets outlined below.

The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.
5 - 95
5 - 115
3 - 140
3 - 160
3 - 185
3+ - 210
Achieved 9 reps

''Blackjack AMRAP II''
Complete as many Rounds/Reps in 12:00 as possible of
9 x Knees-2-Elbows
12 x DB Snatch (alt.L/R) 45lbs
21 x Wallball (20lbs)
3R + 9 K2E + 6 DB Snatch