For Time
WARMUP
– 2 Rounds:
30” High Knee Skip
10 Prisoner Squats
8 Stiff-Leg Deadlifts @20/15kg
6 Hollow Rocks
4 Vertical Jumps
WOD PREP
– Deadlift Warmup
10 reps @20/15kg (focus traiettoria)
rest
8 reps @light
rest
6 reps @medium
rest
6 reps @medium/heavy
rest
5 reps @wod weight
WOD
– Every 5min × 4 Rounds:
7 Deadlifts @110/80kg
20 Medball Squat Cleans @9/6kg
200m Run Sprint or 15/10 Calories
RX GOAL: < 2'30" ; try Deadlifts TnG Unbroken
NORMAL GOAL: < 3'30"
COOLDOWN
90” Pigeon Pose R
90” Pigeon Pose L
90” Seated Straddle