For the met-con, stimulus wise, we are looking for a dead lift weight that we can complete 15+ repetitions unbroken with, when completely fresh. It is a heavy and challenging weight, but one that we can move through the 21’s with at most, two short breaks. On the box jump, we are looking for a higher box than what we commonly train to.

This combination, although hard to see at first, is very challenging on the posterior chain. Both movements challenge each other, maybe not as much so as a back squat + front squat combination, but it isn’t far off. We actually use more of our posterior chain than we may realize in the box jump.

Dead lift

E:90 for 6 sets Start at 75% and build to a heavy but sub maximal single rep

1,2 – 3 reps
3,4 – 2 Reps
5,6 – 1 Rep

21 – 15 – 9:
Deadlifts (275/185)
Box Jumps (30″/24″)

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