WARM-UP

2 ROUNDS

10 Step overs*

10 Good Mornings

10 Jumping Air Squat

10 Scap Circles

*Box Jumps in 2nd Round

Then Into…

1 ROUND

10 Box Jump Overs

10 BB RDL

10 Hollow Rocks

STRENGTH (ALL) — 1X5 @ RPE7/1×3@

RPE 8 / 1×1+ @ RPE 9 Deadlifts

Deadlift for load:

1. 5 reps

2. 3 reps

3. 1 rep

WORKOUT (PERFORMANCE)

FOR TIME

40 Box Jump Overs (24/20)

20 Deadlifts (275/185)

30 Box Jump Overs

10 Deadlifts

(Score is Time)

KG BB: (125/85)

WORKOUT (FITNESS)

FOR TIME

40 Box Jump Overs (24/20)

20 Deadlifts (185/135)

30 Box Jump Overs

10 Deadlifts

(Score is Time)

KG BB: (85/60)

OPTIONAL FINISHER (ALL)

FOR QUALITY

800/500 Alt. Box Step-Ups (24/20)*

Week 4 of 5 — “Chad” Extra Credit

*Weight Vest Optional