WEEK 1 - DEADLIFT

Kevin having a seat while doing some front plate raises.

Kevin having a seat while doing some front plate raises.

Pause deadlift 3x6 @ 60%
* 1-sec pause just below the knees
** Max 3 minute rest between sets

MERCURY I

For time (15 min cap)
21 power cleans @ 25% of deadlift
21 pull-ups
40m prowler sprint
15 power cleans @ 25% of deadlift
15 pull-ups
40m prowler sprint
9 power cleans @ 25% of deadlift
9 pull-ups
40m prowler sprint

MERCURY II

For time (15 min cap)
21 power cleans @ 25% of deadlift
21 pull-up negatives
40m prowler sprint
15 power cleans @ 25% of deadlift
15 pull-up negatives
40m prowler sprint
9 power cleans @ 25% of deadlift
9 pull-up negatives
40m prowler sprint

MERCURY III

For time (15 min cap)
21 power cleans @ 25% of deadlift
21 ring rows
40m prowler sprint
15 power cleans @ 25% of deadlift
15 ring rows
40m prowler sprint
9 power cleans @ 25% of deadlift
9 ring rows
40m prowler sprint