Updated: Sep 13, 2021
Deadlift (18)
3 warm up sets
-then-
1 set of 8 reps at 74%
2 sets of 8 reps at 77-78%
Or 5-10lb heavier than last time
8min AMRAP 10/7 Strict Pull-Ups
10 DB Hang Squat Clean (2x50/35)
10 Burpees
4rds NFT 8 each side KB Box Step Up to Step Back Lunge 12 Bent Over Row 7min ME Cal Row Teams of 2-3
Every 2min for 6 sets: Hi Hang Squat Clean + Hang Squat Clean + 2 Front Squats Adding 3min AMRAP 10 Cleans (155/105) 10 Toes to Bar -1min Rest- 3min AMRAP 8 Cleans (185/125) 8 Toes to Bar -1min Rest-
