15m – Dynamics

20m – Deadlift

  • 0-13m complete – MFTD
  • 13-20m complete – 3x3 @ 80% of MFTD

I can’t emphasize this enough – this single should be the most BEAUTIFUL, smooth, positionally perfect rep EVERY athlete has ever done. This is NOT designed to be a true 1RM test.  PRs are not expected, and that is not the focus. Re-iterate this to athletes, please.

8m amrap:

10 Box Jumps 24”/20”

10 Russian KBS 24kg/16kg

10 Pull Ups