Establish 1RM Dead lift
3 @ 70%
2 @ 80%
1 @ 90%
1 @ 93-97%
1 @ 103-105%
1 @ 103+%

For time:
150 wall balls
every time you break, stop, and rest 1 minute before starting your next set.

*NEW CYCLE: starting July 6th we will be transitioning into our new summer cycle. The strength phase, which will develop your front squat, will be high intensity but low volume. You will also see an increase in running intervals (mainly 400m and 150m) to work towards increasing your aerobic power as well as your anaerobic lactic power. As far as the traditional workouts are concerned, you will notice a slight increase in weight recommendations along with some fun new formats for movement pairing. If you have any questions don’t hesitate to ask. Hope you enjoy.