Part A, For Load: 

Dead Lift -  3 x 3 (Wk 1/3).

- Same load across all sets. - Add 2.5kg onto your last successful  go at the 4x5's You can check those here: Wk1. Wk2. Wk3. (of the 4x5's)). - It should feel heavy but there should be no misses. We're not looking for a 3RM today.      

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Part B: 3 Rounds, Each One For Time:

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A new round will start every 3 mins: 40 Air Squats 30 Dead Lift (70kg / 45kg)** 20 Abmat Sit Ups 10 Bent Over Rows (same bar)   .

How it works:

 If and when you finish the reps you get to rest it out until the the round starts again. If you do not make all of the reps you roll right onto the next round starting back at the squats. **= The dead lifts are to be double overhand and NO hook grip. Get out of the comfort zone!

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Post load from Part A and then Post the three times (or reps if not completed) Part B to comments.

Changing up the grip can add new & different strengths to your game. Vary things up and see how it can add benefit to your other moves in CrossFit.

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