POWERK:
On the minute:
5 x Sprint to the Pole
Jog back to start point
WORK:
Warm up to 85% Previous 5RM Deadlift
OR: Establish a 5RM Deadlift
if you don't know your 5RM
then:
5 x 5 at 85% of 5RM
Share a bar with a partner or two. Examine each other’s form and help each other strip plates. Make sure you get adequate rest between lifts. Dropping the bar from the top is not allowed. Your hands may not leave the bar during your 5 rep set. Do not bounce the bar off off the ground, not rest for longer than 3 seconds at the bottom.
On the minute:
5 x Sprint to the Pole
Jog back to start point
WORK:
Warm up to 85% Previous 5RM Deadlift
OR: Establish a 5RM Deadlift
if you don't know your 5RM
then:
5 x 5 at 85% of 5RM
Share a bar with a partner or two. Examine each other’s form and help each other strip plates. Make sure you get adequate rest between lifts. Dropping the bar from the top is not allowed. Your hands may not leave the bar during your 5 rep set. Do not bounce the bar off off the ground, not rest for longer than 3 seconds at the bottom.
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