Deadlift Strength + Sprint
Monday, March 16th, 2026
Strength//Rounds for Time//12 min
Rx
A) Deadlift E2:00 x 5 Sets: 5 Deadlifts Build across sets B) 5 Rounds for Time (Cap 12): 15/12 Cal Row 9 Chest-to-Bar Pull-Ups 6 Power Cleans (185/125)
Level 2
L2: PC 135/95, 12/10 Cal, Kipping Pull-Ups
Level 1
L1: PC 95/65, 10/8 Cal, Ring Rows
Goal: Posterior chain strength + sprint metcon
Stimulus: 5 rounds changes the stimulus — pace early. Row hard, C2B in 1-2 sets, cleans heavy singles or TnG. Target 9-11 min.
Movements
deadliftchest-to-bar-pull-uppower-cleanrow
Equipment
barbellrower