4/8/19

Weightlifting
Deadlift 5×3 (zero bounce)
Work in the range of 70-82.5%.
(Focus on control  for each rep)
Metcon
AMRAP 9:
Open-Performance
7 Thrusters 115/75lbs
9 Toes to Bar
11 Burpees to 6″ Target (if no target available focus on full extension and reaching hands towards ceiling)

Fitness
95/65

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