Friday, August 16th

Strength

Deadlift, every 1:30

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%

Metcon

"Hangnail"

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35) (switch hands every 5 reps)

25/18 Calorie Assault Bike

20 Barbell Facing Burpees

15 Deadlifts (245/165)

Optional Midline:

3 Giant Sets:

6 Glute Ham Raises

9 Strict Toes to Bar

15 Weighted Hip Extensions

21 Weighted AbMat Sit-ups

Rest 1:30 Between Sets