7 Rounds:
3 Deadlifts
3 Power Cleans (touch and go)
*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round, count a miss for that round.
Post heaviest load completed to comments.
Skill:
Deadlift (Amatuer)
work up to a 5 RM , try to add 10 lbs to last weeks DL 5 RM
Box Jumps (Seated Box Jumps for Collegiate and Professionals)
Seated Box Jump 2 RM (thights 1″ above parallel when seated w/ 4-7 attempts)
Sprints (All Levels)
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
2 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
2 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
