CONVENTIONAL RACK DEADLIFT 1RM & "SIMPLE MAN"

A) Strength:

1) Conventional Rack Deadlift 1RM
– Bar is set just below your knees
– Feel free to use chains or bands
– Rest 2:00 b/t heavier attempts

2) MetCon Prep:

Power Clean + Front Squat – Work up to MetCon Weight

B) WOD:

"Simple Man"

For Time: (9:00 Cap)

15-10-5

Power Cleans (Rx = 155/105, S = 135/95, 115/75, 95/65)
Front Squats

C) Posterior + Core:

Dimel Deadlifts @ 30% of Rack Deadlift (3 x 30)
*After each set complete 20s RKC Plank
– Rest 30s

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