Strength

Deadlift

8-5-5-3-3-1-1-1

Work up to a heavy max for the day. If you are new to powerlifting focus on keeping your low back protected throughout the lift. Your back should be flat and you should be lifting the bar by extending the knees and hips.

WOD

3 Rounds for Time

30 Kettlebell Swings 24/16kg
15 Box Jumps 30/24″

Off Ramp WOD

3 Rounds for Time

30 Kettlebell Swings
15 Box Jumps