15m - Dynamics

5m - RDL movement pre

Strength - 15m to complete:

  • 5-5-5-5-5 RDL, athletes may ascend over sets

*For the RDL, the athlete will deadlift the bar to the hip (overhand grip), and the reps start from there. The bar will not touch the ground between reps - they will descend as low as they can with perfect positioning and tension, and squeeze back up.

Metcon - 4RFT:

50 Double Unders

20 HSPU

5 Power Cleans at 70% of 1RM Clean

*12m time cap