A.

Take 15 minutes to build to today’s 1-RM Deadlift

A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

B.

RX

Complete as many rounds and reps as possible in 8 minutes of:

8 Pull-Ups

8 Box Jumps (60/50 cm – step down)

8 Alternating Dumbbell Snatches (22.5/15 Kg)

SCALED

Complete as many rounds and reps as possible in 8 minutes of:

8 Banded Pull-Ups

8 Box Jumps (60/50 cm – step down)

8 Alternating Dumbbell Snatches (17.5/12.5 Kg)

BASIC

Complete as many rounds and reps as possible in 8 minutes of:

8 Ring Row

8 Step Up (60/50 cm – step down)

8 Alternating Dumbbell Snatches (10/5 Kg)