4RFE: Deadlifts + Box Jumps + Pull-ups

Incline Bench press

Athletes will have 12 minutes to complete the following:

3 sets of 10 reps at a moderate weight.

*The focus should be tempo and control with A BRIEF PAUSE AT THE TOP. Do not max out!!


4 Rounds For Effort:

7 Deadlifts (225/155)*
7 Box jumps (24/20)
7 Strict pull ups
7 Box jumps
7 Deadlifts

**Athletes may increase the weight of the deadlift to (255/185) if their coach agrees

- Rest 2 minutes between rounds -

**15 minute time cap!