– Strength: Build to a heavy 3 in the touch n go deadlift. If you were here last week your goal is to exceed last week’s weight if you’re feeling good.
– Metcon: Today’s workout is a mix of the posterior chain and breathing work – you’ll complete 100 Russian KBS but the catch is that EMOM you’ll complete 5 up-downs (like a burpee but without the “pushup” and without the jump)


  1. 1 Power Snatch + 1 Squat Snatch + 3 Overhead Squat: Build to a tough weight in 7 sets. Rest 90s; beat last week’s weight by 5lb
  2. Deadlift: Build to a heavy 3 in 10 sets. Rest 2:00, touch-n-go reps, heavier than last week so long as it looks good and feels good


For time:
100 Russian KBS (70, 53)
*EMOM: 5 Up Downs
*This workout STARTS with 5 up downs

Rx+: (Band Resisted Kettlebell Swings) (6 Burpees EMOM)
L3: (53, 35)
L2: (45, 30)
L1: (35, 25)


3 Rounds of:
Banded Glute Bridge x 30
Standing Calves x 30
Rest as needed