4 Rounds

Each Round is a 3 Min AMRAP with 1 Min Rest after each.

6 Deadlifts
6 Jump Overs

RX Men: 185#
RX Women: 125#

RX + Men: 225#
RX + Women: 155#

Score: Total completed Rounds + any additional reps.

Goal: 10 Rounds +

PROGRAM A

4 Rounds

Each Round is a 3 Min AMRAP with 1 Min Rest after each.

6 DB Deadlifts (Both Heads Touch)
6 Jump Overs

RX Men: 40-50# DBs
RX Women: 25-35# DBs

RX + Men: 60# DBs +
RX + Women: 40# DBs +

Jump height:
Men: 22-24"
Women: 18-20"

Score: Total completed Rounds + any additional reps.

Goal: 10 Rounds +

For this you will want to pick a weight that is heavy for you, but will allow you to do 6 reps every time.  The jump overs need to be facing.  No lateral.

You will do as many rounds and reps as you can in 3 minutes.  Then you will rest 1 min.

When the next round starts you will start a new round fresh.  You don't pick up where you left off.  At the end of all 4 rounds you will add up all completed rounds and any additional reps that you got throughout also.

For the deadlift the bar will start on the ground with the heels down.  Bar is close to the body and the hands are just outside the legs.  Hinge at the hips and bend the knees slightly.  Lift the chest and make sure the belly is tight and the back is flat.  Arms are long and straight.

To lift the bar you will dig the heels down and lift the chest.  Press the ground away with your feet. Pull the bar into the body as it comes up.  Once past the knees think about squeezing the butt to finish.  Lower the bar by reaching the butt back and hinging at the hip.  Keep the bar close to the body and keep the back flat and chest lifted.  No rounding of the back and no excessive bouncing.

If at any point you are unable to keep the chest up because the weight is too heavy - lower the weight!!

For the jump overs we want you to find something to jump completely over.  This could be a bench, a cooler, a broomstick on a chair or box.

Even if you have to do something a lot lower - we would love to see you actually jump.

If you are unable to jump for injury reasons you may sub step overs!