Friday 1.4.19

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.
For Time:
Jumping Pull Up x 15 reps
Inch Worm x 10 reps
Incline Push Up x 15 reps
Inch Worm x 10 reps
V Ups x 20 reps
Burpee Box Jump Over x 15 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.
For Time:
Pull Up x 15 reps
Wall Walk x 5 reps
Push Up x 15 reps
Wall Walk x 5 reps
V Ups x 20 reps
Burpee Box Jump Over x 15 reps 30/24

RX+:
For Time:
Chest to Bar x 15 reps
Handstand Walk x 50 ft
Handstand Push Ups x 15 reps
Handstand Walk x 50 ft
V Ups x 20 reps
Muscle Up x 10 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.
For Time:
Chest to Bar x 20 reps
Handstand Walk x 50ft
Strict Handstand Push Up x 20 reps
Handstand Walk x 50ft
GHD Sit Up x 20 reps
Muscle Up x 20 reps