Friday 11.30.18

Essentials:
A.
4 Sets
Deadlift x 5 reps @Tempo 2020*50% of Deadlift*
Rest 20 sec
Romanian Deadlift x 3 reps*50% of Deadlift*
Rest 20 sec
Hang Squat Clean x 3 reps *Empty Barbell*
On the 4min Marks

B.
6 min AMRAP
Thruster x 8 reps
Burpee Jumping Pull Up x 3 reps

Fitness:
A.
4 Sets
Podium Clean Deadlift x 5 reps @Tempo 2020
Rest 20 sec
Clean Romanian Deadlift x 3 reps
Rest 20 sec
Squat Clean x 3 reps
60-75% of Clean
On the 4min Marks

B.
6 min AMRAP
Squat Clean Thruster x 5 reps 95/65
Burpee Chest to Bar x 3 reps
RX+(115/70)(Bar Muscle Up)

Performance:
A.
4 Sets
Podium Clean Deadlift x 5 reps @Tempo 2020
Rest 20 sec
Podium Clean Pull x 3 reps
Rest 20 sec
Squat Clean x 3 reps
60-75% of Clean
On the 4min Marks

B.
6 min AMRAP
Squat Clean Thruster x 5 reps 125/85
Bar Muscle Ups x 3 reps