WARM UP
EMOM for 5min complete:
6 KB deadlifts + 6 up downs + 12 alt DB snatch
Then,
Stretch
Then,
Deadlifts – 4×5 build
ADVANCED
STRENGTH
A1) 8 deadlifts 275/190
A2) 8R/8L alt DB snatch to reverse OH lunge 40/30
A3) 16 banded pull aparts
**4x – rest as needed**
INTERMEDIATE
STRENGTH
A1) 8 deadlifts 185/135
A2) 8R/8L alt DB snatch to reverse OH lunge 25/15
A3) 16 banded pull aparts
**4x – rest as needed**
BEGINNER
STRENGTH
A1) 8 KB deadlifts 53/35
A2) 8R/8L alt DB snatch to reverse FR lunge
A3) 16 banded pull aparts
**4x – rest as needed**
ADVANCED
WORKOUT
3 devils press 45/35
30 double unders
**9x – RPE 9**
INTERMEDIATE
WORKOUT
3 devils press 30/20
60 singles
**9x – RPE 9**
BEGINNER
WORKOUT
6 RKBS 26/18
30 singles
**9x – RPE 9**