Friday 4.10.19

Deadlift

7 sets of 5 reps with a 4 second eccentric each rep

*start at 70-75% of 1RM and keep same weight each set

Rest 2 minutes between sets

AMRAP 12

40 wall balls @ 9/6kg

25 clean & jerk @ 52.5/35kg

40 box jump-overs @ 24/20"

25 thrusters

*work for 20 seconds, rest for 10 seconds

immediately into

In 4 minutes establish a max hang squat clean