Warm up
Front Squat
10 x 40% w/ Pause
10 x 50% w/ Pause 5 x 60% w/ Pause 5 x 75% w/ Pause
5 x 80%
5 x 85%
Tricep Extensions x25
15 Min. AMRAP
50 DB Snatches 50/35#
75 Barbell Thrusters
100 Double unders
75 Barbell Thrusters
50 DB Snatches
21 Cal Row | Bike
Rx Program
Deadlift
10 x 40% Deficit
10 x 50% Deficit
5 x 60% Deficit
5 x 75% Deficit
5 x 80%
5 x 85%
Barbell curls x 20
Mid Hang Cleans + Low Hang Clean
(Work to heavy )
5 x 3
Karen + Fran
150 Wall balls 14/20#
Rest 4 Min. then,
21-15-9
Thrusters
Pull ups
