Thursday 7.3

Weightlifting

Clean - EMOTM x 15 minutes

5@82%
5@87%
5@92%

Rest 2 minutes

Heavy single - *If you've failed more than two lifts @92%, do not attempt a heavy single. 

Clean Pull
3@95%
3@100%
3@95%

Clean Deadlift with pause @ knee + floating Clean Deadlift
3+1@90%
3+1@95%
3+1@90%

Pause Back Squat
2@70%
2@75%
2@70%


Powerlifting 

Deadlift

5 @65%
5 @75%
5+ @85% 
AMRAP @65% 

Hex Bar Deadlift (OR Reverse Squat) - 3x12 - moderate weight

Jumping  Back Squat - 3x10@25% 

Banded Good Mornings - 3x12-15 


Accessory/Conditioning

EMOTM x 15 minutes
15/10 calorie bike