The Ensign Workout
Strength 1.2:
3 Deadlift @ 70%
3 Deadlift @ 80%
3+ Deadlift @ 90% -- 270x8
Conditioning – “The Ensign” – 6 Rounds*:
AMRAP in 3 Minutes:
3 Power Clean (155/95) -- 3 rounds @ 135, 3 rounds @ 115
6 Push-Ups
9 Air Squats / 9 Ring Dips
*Perform Air Squats on Rounds 1,3,5 and Ring Dips on Rounds 2,4,6. Rest 1:00 between rounds.
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