Fri Dec 19

Strength
”The Dead Will Rise”
3 Rep Max: Deadlift

The final test of the season.

Train/Move
For Time (13 Min Cap):
12 Squat Clean + Jerk @ 165/110
36 Chest-to-bar Pull-ups
48/36 Calorie Row
12 Bar Muscle-ups
12 Squat Clean + Jerk

Warm-up
2 Sets:
1 Min Row @ Easy Pace
10/10 Resisted Hip Flexor Contraction
30s Rig Hang
5/5/5 Air Squats (narrow to wide)
10 Scap Pull-ups

2 Sets:
The Barbell Complex
(5 each of DL, HPC, FS, Press, BS, GM)
10 Kip Swings

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Stimulus
Strength: Build in sets of 3 touch-and-go deadlifts until you have reached your heaviest set of the day. Does not have to be a 3RM

Train/Move: Max weight of 75% on clean and jerks. You will have roughly 2.5 minutes per movement, adjust volume and weights as needed