DEADLIFT Focus: Posterior-chain strength + powerful hip extension Warm-Up — 10 Minutes 2 rounds 200m easy jog 10 alternating hamstring sweep the sand 12 glute bridges 8 bird dogs 10 PVC good mornings Barbell Prep — 2 rounds 4 empty-bar RDLs 4 tempo deadlifts 5 deadlifts with a 1-sec pause below the knee Lift — Deadlift 5 × 4 @ Mod Rest 2–2:30 between sets. Athletes build slightly if movement remains crisp. Focus: brace → push the floor away → finish tall. Supporting Accessori

Warm-Up — 3 rounds: 150-meter easy jog 10 air squats 8 ring rows or scapular pull-ups 8 push-ups 10 alternating lunges 20-second plank Teams of 2 :20 Minutes AMRAP Benchmark :Team Cindy 5 Pull-Ups 10 Push-Ups 16 Air Squats One athlete works at a time Record: Total rounds & Total reps

Warm-Up — 3 rounds: 10 PVC good mornings 8 empty-bar Romanian deadlifts 6 hang muscle cleans 6 strict presses 8 front-rack elbow rotations Then, 3 rounds: 3 deadlifts 3 hang power cleans 3 push presses Round 1: empty bar Round 2: light weight Round 3: benchmark weight Benchmark RX 95/65 Five Rounds for Time 5 deadlifts 5 hang power cleans 5 push presses Standards Deadlift finishes at full hip extension Hang clean begins above the knee Clean finishes in the front-rack position