The weight on the deadlift still should be something that athletes are capable of completing 12+ repetitions when fresh. Within the workout, this should be a weight that athletes can work through small sets with. However, it should be slightly heavier than what the athlete is accustomed to.
This week we are working off of our 100% 1 rep max again.
800 Meter Run
30 Wallballs (20/14)
30 DB Snatches (50/35)
choose a medicine ball and dumbbell weight that you are capable of holding on for 25+ repetitions unbroken when fresh. Within the workout today, athletes will find the right stimulus by completing each movement in 1-3 sets.
These numbers are meant to be challenging, but ideally something that athletes can complete between 45-50 seconds each round. Some modification options would be to bring the rep numbers down to somewhere between 10-15, to make each minute :45 seconds on and :15 seconds off, or to bring down the total number of rounds. It is better to pick a modification from the beginning and stick to it than it is to modify in the middle of the workout.