Friday, 12.13.19

Focus –

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Leading into De-load week…

A. Clean from hip/ or high hang; to 5RM then drop set at 2×5@90%

B. Clean deadlift x 8 reps x 6 sets; rest :30 between sets : heavy but sustainable

C. Weighted Chin Up: 3-3-3-3-2-2-2-1-1

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A. Running clock

2k c2 bike

20 clean and jerks 135/93

20 cal ski erg

Rest 5 min

2 rds

15 cal row

15 burpees over rower

45 double Unders

15 devils press 35/20’s

15 dB front squats

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