PRESS / DEADLIFT*

Press (Slower Down-Faster Up Tempo):

Fitness
3 x 5 Linear Progression

Start your linear progression light enough to add weight through 7 weeks.

Performance
3×8

Start week one light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep.

Deadlift (Slower Down-Faster Up Tempo):

Fitness and Performance
Heavy 5

After a few warm up sets, perform a heavy but not max-effort set of 5 reps. No hook or switch grip.

*Perform all sets of the Press, then move to the floor for the pulls.

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Exposure 2 of 8

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For Time:
21-15-9
Hang Power Snatches 95/65
Burpees

This should be on the fast side today, so scale the barbell accordingly (and please don’t bail the 10s!). If 21 Burpees will take you much more than 90 seconds then scale them to 15-9-6.

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