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Remember, this is just another Friday workout! If you don’t have a partner, we can find you one, or you can do the version of the workout we have created solo as part of your normal training.

Part 1

In 12 minutes establish a 3-rep-max deadlift.

Athletes must register loads in advance with the coach. In the 12 minutes, they will each have 3 attempts to establish a heavy triple. Athletes can use the conventional or sumo stance. The body-weight equation will be used for scoring: total load lifted by both athletes divided by the total bodyweight of both athletes; e.g. 200 lb. + 300 lb. / 330 lb. = 1.67.

Rest 3 minutes

Part 2

As many reps as possible in 10 minutes of:

30 push presses

30 deadlifts

30 thrusters

30 power snatches

30 back squats

30 ground-to-overheads

30 chest-to-bar pull-ups

Athletes will have one barbell. The load is 75 lb. for RX Plus and 55 lb. for RX. You can divide the work up however you choose. For example, Mike will make Crystal do all reps of all movements. All reps must be completed before the athletes advance to the next movement. Score is total number of reps. If someone is doing the workout alone, the reps become 15s. There are no rules regarding the strategy. For the back squats, Partner 1 can clean the bar up and assist Partner 2 by placing it on his or her back if needed.

Rest 5 minutes

Part 3

Block run/burpee relay

Partner 1 will run 880 m (block run) and come inside to tag a partner, who will then sprint 100 m, come back inside and perform as many burpees as possible in 2 minutes. This part will have two scoring opportunities: block run + 100 m and burpee score. Athletes working alone will run the block + 2 minutes of max burpees.