Strength & Metabolic Conditioning

This workout has two components; the first is strictly a strength  workout and the second part is Metabolic Conditioning with 8 minutes of work and 2 minutes of rest.

Men use 95 LBS, Women use 65 LBS, Beginners scale as needed.

Warm up: 800 meter mile run

Workout 1:
- Dead lifts, warm up & then five sets of 5, 3, 3, 3, 1 this is a max effort workout

Workout 2 :
- In 4 minutes do as many sets as you can of 7 reps of Sumo Dead lift High Pulls & 7 reps of Thrusters

After the 4 minutes of work, rest 1 minutes and then start again. Keep track of your sets and if you don’t complete a set write down the number of reps. For example, if you do 3 sets and only 5 Sumo Deadlift HighPulls then you would score 3 sets, 5 reps for that circuit. Once you are done with both circuits add up your sets and post. Post your weights also on the dead lifts

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