Friday 8.9.19

Essentials
A.
3 sets
Muscle Clean x 5 reps
Weight light and fast
On the 2 min Marks
4 sets
Segmented Clean Deadlift x 4,4,3,3 reps
Build in weight
On the 2min

B.
7 sets
Sit Up x 9 reps
Thruster x 6 reps
No Push Up Burpee Jumping Pull Up x 3 reps
On the 3 min Marks

Fitness
A.
3 sets
Muscle Clean x 5 reps
Weight light and fast
On the 2 min Marks
4 sets
Segmented Clean Deadlift x 4,4,3,3 reps
Build in weight but do not exceed 1 RM Clean Weight
On the 2min

B.
7 sets
Med Ball Sit Up x 9 reps 14/10
Thruster x 6 reps 75/55
Burpee Chest to Bar x 3 reps
On the 3 min Marks
RX+: (95/65)(Bar Muscle Up)