Alternative Athletics: 1 Rep Max

Warm Up:
5 Rounds
4 Back Extensions
8 Good Mornings


Find Your 1 Rep Max
Deadlift

Then:

2 min max Double Unders

Then:
Post Max Conditioning WOD
AMRAP 4:
3 rounds:
12 Deadlift (40% of Jerk)
9 Hang Power Clean
6 Push Jerk 
then
Max Calorie Assault Bike in Time Remainingrest 2:00

AMRAP 4:
2 rounds:
12 Deadlift (50% of Jerk)
9 Hang Power Clean
6 Push Jerk
then
Max Calorie Assault Bike in Time Remaining

rest 2:00

AMRAP 4:
1 round:
12 Deadlift (60% of Jerk)
9 Hang Power Clean
6 Push Jerk
then
Max Calorie Assault Bike in Time Remaining



Recovery
3 Rounds
Row 1000 Meters
​2 Minute Rest
​