Deadlift
Every 3:00 x 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 4 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%
Conditioning
18:00 EMOM
Min 1: 5 Clean and Jerks
Min 2: 15/10 GHD Sit-ups
Min 3: 5 Clean and Jerks
Min 4: 15/10 Pull-ups
Min 5: 1 min Max Cal Echo Bike
Min 6: Rest
Barbell. 60/40
Stimulus: Posterior chain and trunk endurance under moderate loading.
RPE: 6-7/10
Primary Objective: Complete all prescribed reps within each minute, sustaining mechanical quality across all sets.
