:startwod:

Warm Up

Mobility and Line Drills

Strength Workout

Dead Lifts 3 – 3 – 3

Conditioning Workout

5 Rounds for time of
7 Power Clean 115M/75W
7 Box Jumps 30M/24W

Cool Down

Band Stretch and Roll Out

:endwod:

Coaches Notes:  On Strength Workout be sure athletes do at least 3 or 4 Warm Up Sets on Dead Lifts at about 50% for 5 – 8 reps.  On the Work Sets 3 – 3 – 3 the athletes should be maxing out and barely getting 3 reps.  Go Heavy or Go Home.