Today’s focus will be the posterior chain, we will be seeing a progression of hinging strength over the coming weeks.

A. Strength

Deadlift from blocks

(set up plates or the wooden jerk blocks to pull from just above knees, that means when the bar is loaded it sits just above your knees)

4 sets of 5 reps

B. Conditioning

18-15-12-9-6-3 reps for time of

Power cleans 95#/65#

Russian kettlebell swings 53#/35#

200m run after each round

*coaches challenge 115#/85#, 70#/53#

#TrueformRunner #Gym #Crossfit #Deadlift #PowerCleans #Running #RussianKettlebellSwings

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