TnG DEADLIFT 5RM & "3"

A) Strength:

1) Every 2:00 x 5:

5 TnG Deadlifts
-Build to a 5RM
-Rx+ = Use a Heavy Band Over Bar
-Beginners, (5 x 5) adding if forms permits

2) MetCon Prep:

EMOM 3:

1 Power Snatch + 1 OHS
-Building to MetCon weight

B) WOD:

"3"

For Time: (10:00 Cap)

30 Power Snatches (Rx = 115/75, S = 95/65, 75/55, 65/35)
30 Overhead Squats
30 Thrusters

Alternate WOD:

For Time: (10:00 Cap)

30 Deadlifts (95/65)
30 Front Squats
30 Push Press

C) Extra Credit:

Accumulate:

150-200 Banded Pull-Throughs 
60s L-Sit Hold OR Hollow Hold OR RKC Plank
*Superset the two, completing big sets of 30-50 BPT's per set

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