Friday December 26th

Friday

A. Deadlift (max out)

Every 2:00 x 7 Sets:

Set 1: 4 @ 67-72%

Set 2: 3 @ 75-80%

Set 3: 2 @ 80-85%+

Set 4: 1 @ 87% +

Set 5: 1 @ 90% +

Set 6: 1 @ 95% +

Set 6: 1 @ 100% +

Notes: Start with a couple sets of light 6-8 reps when working up to your first set of 5 reps, you should feel warm and the movement pattern should feel comfortable by the time you get to your first true building set.

We will give you a second attempt the following week if you missed because of the holidays.

B. For Total Time:

3 Rounds

10/7 Cal Bike

25 Double Unders or 40 Single Unders

5 Power Clean (135,95)

2 Rounds

10/7 Cal Bike

25 Double Unders or 40 Single Unders

5 Squat Clean

1 Round

10/7 Cal Bike

25 Double Unders or 40 Single Unders

5 Clean and Jerk