WEIGHTLIFTING: 

Deadlift:
1 x 5 @ 75%
1 x 5 @ 80%
1 x Max Effort @ 85%
* Rest 2-Min between sets

 

METCON:

WOD:
Complete as many rounds as possible in 15 minutes of 10-8-6-4-2:

Hang Power Cleans

Lateral Over-the-bar Burpees

Toes-to-bar

*After finishing the round of 2 reps, increase the weight of your barbell and start again on the round of 10.

Men: 135/155/185/205/225 lb
Women: 95/115/125/135/155lb