8/23/19

Weightlifting
Deadlift (3 sets of 8 reps)
All three sets at same weight.
Focus is going heavy, but slow and controlled.
Metcon
21-15-9
Open
Hang Power Clean 115/75 Shoulder to Overhead
Pull Ups

Performance: 95/65

Fitness: 75/55

Barbell weight should be something your athletes can complete in 2 sets or less each round.

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