Saturday December 07, 2019

A) Deadlift 
5 x 3, 90% of last weeks heavy double.

B) Banded Deadlift
4 x 10, deadstop between reps.
Rest as needed.

C) Overhead Squat
In 8mins
Establish a heavy double for the day.

D) Lift + Gym
Every 2:00 x 8 (4 each)
1- 4 squat cleans, 80%
2- 2 ring muscle ups + 4 Strict HSPU + 8 DB Snatch, 22

E) Warrior BenchMark
For time:
30 clean and jerks, 60/40
3km run
30 Power snatch, 60/40

F) Accessory 
100 banded tricep extensions.

Not for time.

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