Saturday 15 September

Deadlift 3

WOD:

 12 minute AMRAP of:

8 Clean High-Pulls @ 135/95
12 Toes-to-bar
16 Hand Release Pushups

SCALES:

Gold

8 Clean High-Pulls @ 125/85
12 Toes-to-bar
16 Hand Release Pushups

Silver

8 Clean High-Pulls @ 115/75
12 Knee tucks (3 second hold)
16 Hand Release Pushups (band assisted)

Bronze

8 Clean High-Pulls @ 95/65
12 Knee tucks
16 Hand Release Pushups (band assisted)

WARMUP:

Static PVC drills
Dynamic drills

SKILL WORK OR SQUAT CYCLE

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