3 Rounds of:
:30 Jump Rope Singles
10 Empty Bar Back Squats
10 Push Ups
GET STRONG (14 Min)
Back Squat
In 14:00 establish a 3RM
GET FIT (17 Min)
4 Rounds of:
8 Deadlifts 245/175
12 HSPU
60 Double-Unders
1:00 Rest
17 Min Cap
COMPETITORS EXTRA
Good Morning 4x15
Light to moderate weight
ATHLETES NOTE:
Efficiency along with quick transitions will fare pretty well on this one. If you are already thinking about breaking up the deadlifts into more than two sets, consider scaling back a few pounds!