Part 1: For form, do 5 sets of:
- 5 x Overhead Squats @ 20kg (empty bar)
Part 2: Not for time do the following 9 sets of Deadlifts. Rest as needed between sets.
- 5 x 60kg
- 5 x 70kg
- 3 x 75kg
- 3 x 80kg
- 2 x 90kg
- 2 x 100kg
- 1 x 110kg
- 1 x 115kg
- 5 x 90kg
Part 3: Repeat of a workout I did in April 2014 which was one of the Masters Qualifiers for that year and took 16 minutes. For time do two rounds of:
- 50 Pullups
- 50 Wall balls @ 8kg (18lbs)
Results: Completed the metcon in 15:17