W3
Friday- A.M. LP Row + Row Easy P.M. Power Oly/Press CP + CP Tester
A.M.
Row 40 sec ALL OUT, rest 3-4 min x 3
+
Row 90 sec @ 90%
rest 90 sec
x 7

P.M.
A1. Deficit Strict HSPU’s, 5 x 3, rest 30 sec *add as much depth as possible for 3 unbroken
A2. Power Snatch @ 155#, 5 x AMRAP, rest 2 min *No pause on way down at the hip
+
10 Dead Lifts, 315#
9 Muscle Ups
8 Dead Lifts, 315#
7 Muscle Ups
6 Dead Lifts, 315#
5 Muscle Ups
4 Dead Lifts, 315#
3 Muscle Ups
2 Dead Lifts, 315#
1 Muscle Up

RESUTLS:

AM.
Complete

PM.

A1. Complete, 45's + 15's
A2. 6,6,4,6,6
+
6:16