Warm up

Heavy Set of 3

“Smooth Criminal”
60 Double Unders
30 Wallballs 10/6kg
15 Deadlifts 110/75kg

Starting off by building to a heavy triple on the deadlift. The goal here is to pull a heavy barbell off the ground with good form, which also prepares athletes for the deadlifts to com win the metcon. Weight on the deadlift in “Smooth Criminal” should be something that athletes could complete in a maximum of 3 sets every round.