Strength


Deadlift (Wk 6) 
2@50%, 2@60%, 1@70%, 1@80%,1@90%, 1@95%, 1@100%+

WOD

12 Min Ladder
5.10.15.20.25.30
Alt DB Snatch 40/30
DB Box Step Ups (total)

*Box height for all levels choose one that allows your 
knee and hip to be at 90

Mod Key


P: 25/15
RX: As Prescribed
C: 60/45

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Foam Roll Posterior Chain
Half Pigeon

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