STRENGTH

DEADLIFT

5 REP @75%, 3 REP @85%, 1+ REP @95%

REST 2/3 MIN BETWEEN SETS

METCON

21–15–9

RX:

DEADLIFT 100/70Kg

BOX JUMP OVER 60/50cm

DOUBLE UNDERS x3 (63–45–27)

INTERMEDIATE:

DEADLIFT 80/50Kg

BOX JUMP OVER 60/50cm

SINGLE UNDERS (90–70–50)

BEGINNER:

DEADLIFT by feel

BOX STEP OVER

SINGLE UNDERS (70–50–30)

CAP TIME 12