Friday – DL Linear + Short AMRAP + Medium AMRAP
A. Deadlift @ 11×1, 6 reps every 2 min x 3 sets – start @ 60% + 20lbs per set – for people that are new, good heavy sets – encouraging more loading every week, etc
B. For Time:
20 L arm Hang KB Snatch @ 20/35lbs
15 Wall Balls @ 15/20lbs to 9/10ft
20 Lateral Burpees Over KB
15 Wall Balls @ 15/20lbs to 9/10ft
20 R arm Hang KB Snatch @ 20/35lbs
C. For Time:
45 Cal Rowing
21 Overhead Squats @ 55/75lbs
15 Lateral Barbell Burpees
9 Shoulder to OH @ 55/75lbs
*scaling for movements will be provided