Wednesday 17.01.2018


Fitness) "Marston"

AMRAP 20:00

1 Deadlift 205/175

10 Hanging Knee Raises

15 Bar Facing Burpees

Performance) "Marston"

AMRAP 20:00

1 Deadlift 315/205

10 Toes to Bar

15 Bar Facing Burpees

Competition) 1) Alternating EMOM x 12:00

Odd: 3 Front Squats (63% of 1RM Front Squat)

Even: 6 Back Squats

2) Deadlift, build to a Heavy set of 2

(5@60%, 4@65%, 3@70%, 2@75%, +2 additional sets)

3) "Marston"

AMRAP 20:00

1 Deadlift 405/285 (not more than 85% of 1RM)

10 Toes to Bar

15 Bar Facing Burpees


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