STRENGTH

DEADLIFT

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)
25/18 Calorie Assault Bike
20 Barbell-Facing Burpees
15 Deadlifts (245/165)

Fitness: 35/20, 185/135

*Dumbbell Hang Clean and Jerks: complete 5 reps each arm then switch

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