For load:

5-5-5-5-5-5-5 Deadlifts

*Perform a new set every 2:00

*Build to a 1RM

Today’s work is all about quality over quantity and so should see athletes finding progressions that allow virtuous technique for the specified time periods or reps.


5 x 2min AMRAPs:

12 Burpee box jumps 24/20”

9 Dual DB Hang squat cleans 2×22.5/15kg

Max shuttle runs 25ft in remaining time

*Rest 1:00 between rounds


Active: 2×17.5/12.5kg

Lifestyle: 9 BBJ 20/16”, 2×15/10kg



The workout should see burpee box jumps inside 1:00 across all rounds and hang squat cleans in an unbroken set taking under :30 across rounds, leaving a minimum of :30 on shuttle runs per round. Scaling will need to be on point today!.