20 Minutes

Pair Up to spot for each other

Work up to a heavy 5 Rep 

Bench Press or Floor Press


FOR TIME (15 Min Cap):

100 Burpees

*Every 90 seconds complete 5 deadlifts


Level III


*Must have a 1RM Deadlift of 400/280

Level II


Level I

5 Rds 

5 Deadlifts - focus on technique

15 burpees


Competitor Homework

Alternate 4 sets

A)  3 position Sq.Clean + 1 Jerk (Hang, Below the knee, Floor)

B)  Weighted Pullups (use vests)


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