A. Deadlift – 5×3@~70% with a 51X1 temp (5 sec negative, 1 sec at bottom, eXplode up, 1 sec at top). This is a good way to build some grip strength, so if at all possible, use a regular overhand grip (not hook grip or mixed grip). In addition to strength, we are working on postural endurance. If you cannot maintain a good back position at this percentage, decrease the weight. No exceptions.
B. 3 rounds for time of:
20 box jump burpees
6 laps (indoor) sandbag carry at 1/3 bodyweight for women, 1/2 bodyweight for men. If there aren’t enough sandbags, we will do a farmer’s carry (2 DBs/KBs).