3 sets, 3 reps at 80%
Speed sets - 3 sets, 3 reps 65%
*Remember, the speed sets are not tap and go! Reset after each deadlift, focusing on good form and explosiveness through the movement.
AMRAP in 12 minutes
5 bar muscle ups
7 clean and jerks (155/105)
*Bar muscle ups can be substituted with chest to bar pull ups or ring rows. Ring rows should be made to be challenging!