Deadlifts

10 min DL/C & J Warm Up

5 rounds (U go, I go) – Not for time.

• 5 x concentric-only deadlifts (find a challenging weight)
• 5 x High Box Jumps (high effort)
• 10 Ring Rows / Pull-Ups

Focus on Quality

10 min AMRAP

• 10 clean and jerks (95/65)
• rest 1 min
• 10 clean and jerks (115/80)
• rest 1 min
• 10 clean and jerks (135/95)
• rest 1 min
• max reps of (165/115)

Based on Quarterfinals Workout 4

5 min Warm-Up

10 min Alt EMOM

• odd minutes: 10 burpees
• even minutes: 8 burpees

Deadlifts

• 2 x 5
• 1 x 5
• 1 x 3
• 1 x 2
• 1 x 5 (Workset)

AB Finisher ALT EMOM for a minimum of 10 minutes

• 5 Toes-To-Bar
• 10 Sit-Ups

5 min warm-up

Cindy – 20 min AMRAP

• 5 pull-ups or bent-over barbell rows
• 10 push-ups
• 15 Air Squats

5 min Rest

Deadlift Session

• 2 x 5
• 1 x 5
• 1 x 3
• 1 x 2
• 1 x 5 Workset

10-min ALT EMOM

• Odd MInute: 10 burpees
• Even Minutes: 6 burpees

10-min Set-up/Warm-up

20 min I go U go

• 10 cal ski Erg or Rower
• 8 deadlifts 185/115
• 2 wall walks

15-Min Deadlifts Workout

• Deadlift warm-up
• 1 x 5 work set

Cardio Round-up

Alt EMOM: 50 seconds of work and 10 seconds of transition.
Do this until 300 cals are reached on each machine.

• Assault Bike
• C2 Bike
• Ski Erg
• Rower

The goal is 26 Rounds

21-minutes Clean and Jerk

• The clock will be set for 14 rds of 1.5 minutes
• Establish a Max Clean and Jerk

Alternate workouts

• Once you hit a max, drop to 80+% and complete 1 or 2 lifts for the remaining RDs
• If you don’t want to C&J, pick a rep count to complete every 1.5 minutes for a different lift
  • Deadlifts
  • Cleans or Hang Cleans
  • Snatches
  • Front Squats
  • Kettlebell Swings

3-9-15-21-15-9-3 (15 min cap)

• Deadlifts (205/145)
• Box Jumps (24″/20″)

10-minute Set-up/Warm-Up

6 Rounds For Time

• 5 deadlifts (225/155)
• 10 Box Overs (you can jump or step over)
• 15 Wall Balls (20/14 to a 10’/9′ target)

Attempt to go unbroken on the wall balls.

Sport

5-minute Set-up/Warm-Up

Deadlift – (15 to 20 min)

• 2 x 5 (135/95)
• 1 x 5. (185/125)
• 1 x 3. (225/155)
• 1 x 2 (275/190)
• 1 x 5 (315/220)

The weights are for reference only. Make adjustments based on your needs.

The first 4 sets are warm-ups, and the last is a work set. Strength is increased in the work set, so it should be challenging but not dangerous.

6 Rounds For Time

• 5 deadlifts (225/155)
• 10 Box Overs (you can jump or step over)
• 15 Wall Balls (20/14 to a 10’/9′ target)

Attempt to go unbroken on the wall balls.

10-minute Warm-up/Set-up

15 min Clean and Jerk

• 5 x 45
• 5 x 95
• 3 x 135
• 2 x 165
• 5 x 3 x 185 (or until time runs out)

3 rounds for time

• 500m Row
• 12 Body Weight Deadlifts
• 21 Box Jumps / Box step-ups. (20″ box)

10-minute Warm-up/Set-up

E5MOM for 25 minutes

• 15 cal Assault Bike or 200m Run
• 1 Round of DT with 80lb Sandbag
  • 12 Deadlifts
  • 9 Hang Cleans
  • 6 Push Presses
• 1 Round of Cindy
  • 5 Pull-Ups
  • 10 Push-ups
  • 15 Air Squats