Deadlift Society/Max Effort

CrossFit Reality – Power Lifting

Warm-up

1000 meter row

Banded Push ups 1 round of ME

Banded Tri-push downs 1 round of ME

Crossfit Symmetry 1 round-Activation

Weightlifting

Close Grip Bench Press (EST 1 rep Max)

Skill Work

French Press (2×12 @ 25% of bench max)

Pull-ups (Strict 4xME)

First set-try and beat last pull-ups first set

Flat Tate Press (Heavy-4×6)

Shoulder Shrugs (Heavy 3xME)

Remember the row motion