Tuesday March 3rd

General Warm-Up
1-2 Sets
1:00 Cardio of Choice
10 Bootstrap Squats
:15/:15 Banded Front Rack Stretch
:20 Extended Plank Reverse Bridge
1:00 Jump Rope (moving from singles to practicing and touching on doubles)
Specific Barbell Prep / Empty to Light Barbell
High Hang (Hip), Hang (Knee)
2-3 Reps @ Each Position
- Clean Pull
- Clean High Pull
- Muscle Clean

Then
3-4 Reps @ Each Position
- Tall Power Clean
- Hang Power Clean
- Low Hang Power Clean

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strength
Take 18 Minutes to establish a 5 rep max power clean
Rx-touch and go
Level 2- fast singles
**it's not really about rx or levels on this, its about being able to have quick, heavy, clean lifts. Good technique
If you want structered timing go every 3 minutes first 4 sets do 3 reps, then when you are ready go for your heavy 5.

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Specific Primer after the Weightlifting Portion
1-2 Controlled Sets:
5 Deadlifts
10 Wall Balls
25 Double Unders

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"Dead Weight"
For Time:
Every 3:00 x 5 Sets
10 Deadlifts
20 Wall Balls
50 Double Unders

Wall Ball: 20/14lb (9/6kg) to 10/9ft
Deadlift: 225/155lb (102/70kg)
Score = Sum Total Time

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Level 2:
10 Deadlifts
15 Wall Balls
50 Double Unders
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Deadlift: 185/125lb (84/57kg)

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Level 1:
10 Deadlifts
20 Wall Balls
75 Single Unders
Wall Ball: 14/10lb (6/4.5kg) to 10/9ft
Deadlift: 135/95lb (61/43kg)

Masters 55+:
10 Deadlifts
20 Wall Balls
50 Double Unders
Wall Ball: 14/10lb (6/4.5kg) to 10/9ft

Deadlift: 155/105lb (70/48kg)
Score = Total Time
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Goal: Complete each set in 2:00–2:30, leaving 30–60 seconds of rest each round

RPE: 8.5/10
Stimulus: Barbell Conditioning / Lactate Threshold

Primary Objective: Hold the deadlift unbroken or in no more than 2 quick sets, this is the anchor of each round and sets the tone for everything that follows.
Secondary Objective: Move through wall balls at a steady, unbroken pace and transition immediately to the rope. The double unders are your window to breathe before the next round begins.

Workout Strategy
"Dead Weight" is an interval-based triplet that will expose pacing discipline and midline endurance fast. The every 3:00 structure creates a clear performance window, allowing athletes to have a set pace and time frame to shoot for in order to gain valuable rest time before the next interval. A note that the interval window may feel tighter as fatigue hits, but the goal is to maintain the same paces across. The deadlifts are at a moderate load, but should be treated with respect. The goal is to stay unbroken with a controlled reset at the bottom of each rep. Move to quick breaks and small sets if form feels like it will break down in order to maintain quality mechanics throughout.
Wall balls should flow directly from the deadlifts with minimal rest. Pick up the ball and go. Twenty reps at a moderate load should be unbroken, or at a minimum kept to 2 sets. Stay tall through the squat, keep the ball close, and use the hip drive to take pressure off the shoulders. Look slightly above the target to keep the chest up.
Double unders are your recovery and reset. Keep a relaxed cadence, soft knees, and steady breathing. Athletes who attack the rope after wall balls will spike their heart rate and cost themselves rest time going into the next set. Stay smooth and efficient. Any remaining time after the double unders is your rest, use it to compose your breathing and bring everything back to baseline.

Rounds 4 and 5 are where this workout separates the field. Stay disciplined.

Modifications / Adjustments
Deadlifts: Reduce Load / Reduce Reps / Adjust to Dumbbell Deadlifts / Adjust to Kettlebell Deadlifts
Wall Balls: Reduce Load / Reduce Reps / Reduce Target Height / Adjust to Dumbbell Thrusters / Adjust to Goblet Squats
Double Unders: Reduce Reps / Adjust to 75 Single Unders / Adjust to 30 Penguin Jumps / Adjust to 30 Lateral Hops

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