Strength
Deadlift 7, 7, 7, 7, 7 build up to your heaviest set of 7; 1 second pause of the bottom of
each rep i.e. NO bouncing, each rep from a DEAD stop (you may drop on the last rep
Conditioning
25 supine ring rows (rings must touch chest)***
50 sledge strikes RT
50 sledge strikes LT
50 yd 1 arm farmers carry RT*
50 yd 1 arm farmers carry LT
2 Rds
*Go as heavy as possible on the farmers carry
**Rest 2 minutes between rounds (counted as part of the total time)
***scale is regular ring row
Score: DL 7 RM, load and time for conditioning
Deadlift 7, 7, 7, 7, 7 build up to your heaviest set of 7; 1 second pause of the bottom of
each rep i.e. NO bouncing, each rep from a DEAD stop (you may drop on the last rep
Conditioning
25 supine ring rows (rings must touch chest)***
50 sledge strikes RT
50 sledge strikes LT
50 yd 1 arm farmers carry RT*
50 yd 1 arm farmers carry LT
2 Rds
*Go as heavy as possible on the farmers carry
**Rest 2 minutes between rounds (counted as part of the total time)
***scale is regular ring row
Score: DL 7 RM, load and time for conditioning
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