Friday 12.14.18

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.
Compare to : 6/19/18
Scaled:
For Time:
Jumping Pull Ups x 100 reps
Incline Push Ups x 100 reps # 7
Sit Ups x 100 reps
Squats x 100 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.
Compare to : 6/19/18
‘Angie’
For Time:
Pull Ups x 100 reps
Push Ups x 100 reps
Sit Ups x 100 reps
Squats x 100 reps

Scaled:
For Time:
Jumpping Pull Ups x 100 reps
Incline Push Ups x 100 reps # 7
Sit Ups x 100 reps
Squats x 100 reps

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.
Compare to : 6/19/18
‘Angie’
For Time:
Pull Ups x 100 reps
Push Ups x 100 reps
Sit Ups x 100 reps
Squats x 100 reps
*Wear a 20/14lb vest*