Strength
Deadlift (5×3 @ same weight)
warm-up 3×3 ascending weight
Fourth week of linear progression – add weight from last week. [If first week on progression, start at no more than 60% of 1RM.]
Conditioning
4 Rounds (Not For Time):
Sled Push 1st to 3rd pole (heavy & fast)
1 min Battle Ropes
5 front rack KB Step-Ups – RIGHT
5 front rack KB Step-Ups – LEFT
:30 Plank Hold
*Hold KB in opposite arm during step-ups
Record KB weight, indicate sled weight (or range) in comments