Strength / Skill
Deadlift 3 reps @ 70%, 3 reps @ 80%, 3 reps or more @ 90% of training 1RM
Conditioning
If you need to make more than 1 modification to workout A, perform workout B.
A) Complete the following for time:
- 400m Run
- 30 Kettlebell snatch in total (boys: 24kg; girls: 16kg)
- 5 Pistols/side
- 400m Run
- 20 Kettlebell snatch in total (boys: 24kg; girls: 16kg)
- 5 Pistols/side
- 400m Run
- 10 Kettlebell snatch in total (boys: 24kg; girls: 16kg)
- 5 Pistols/side
B) Complete the following for time:
- 400m Run
- 30 Dumbbell muscle snatch in total
- 5 Single leg box step-ups/side
- 400m Run
- 20 Dumbbell muscle snatch in total
- 5 Single leg box step-ups/side
- 400m Run
- 10 Dumbbell muscle snatch in total
- 5 Single leg box step-ups/side
*Choose a box that places knee higher than hip crease when foot is on the box.
Bonus
GHD hip extension 3×10-15 reps
