Warm Up
Deadlift warm up
Ben’s choice
Include a lot of posterior chain chain activation plus core

 

Strength
DEADLIFT 80%
2×3 @ 80 %
3×3 @ 90 %
Rest for 60-90s in between sets, encourage proper set up

 

Metcon
CF.16.01.11
4×2 minutes
50 Double unders
10 Hang power cleans 60/50/30
Max out burpees for the rest of time
Score is Burpees
90s rest in between rounds