Friday 16.11.2018


Fitness:

1) Deadlift: 6-4-2, Build to a Heavy Set

2) "Smooth Criminal"

AMRAP 15

90 Single Unders

30 Wall Balls

15 Deadlifts 165/115

Performance:

1) Deadlift: 6-4-2, Build to a Heavy Set

2) "Smooth Criminal"

AMRAP 15

60 Double Unders

30 Wall Balls

15 Deadlifts 245/165

Competition:

1) Stamina Squatting:

OTM x 12

Odd: 1 Front Squat

Even: 3 Back Squats

76% of 1RM Front squat for both lifts

2) Deadlift:

3 x 3 at 74%

3 x 3 at 79%

3 x 3 at 84%

3) "Smooth Criminal"


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