Part 1 (15 minutes)

Deadlift 5 reps @ 75% of your 1 rep max
Deadlift 3 reps @ 80% of your 1 rep max
Deadlift 5+ reps @ 85% of your 1 rep max

Rest 2 minutes between sets.

Part 2 (5 minutes)

Weighted Lunges  10 10 10 10 10

Part 3 (15 minutes)

9-7-5 reps, for time of:
Muscle Up
Squat Snatch, 135/95 lbs|

(A)  135/95 Squat
(I) 135/95 Power, Chest to Bar pull-ups
(B) 95/65 Power or Muscle, Pull-ups

Anyone looking to ramp up to the competitor level, we are having a new class Saturdays at 10am.
The class will focus on the skills and movements needed to be a swarm competitor.