Thursday 1.3

Weightlifting

A. Clean - EMOTM x 15 minutes
5@70%
5@75%
5@80%

B. Clean Pull - 3x3 @85-90% 

C. Pause Clean Deadlift @ knee (finish after pause at knee) + Floating Clean Deadlift
3 sets of 3+1 @80%

D. Pause Back Squat - 3x3 @60% 


Power Lifting

A. Deadlift (Take 85-90%) of your most recent 1RM and use that number with the percentages below)

5 @65%
5 @75%
5+ @85% 
AMRAP @65% 

B. Squat - 5x10 @50% 
 


Accessory 

A. Flat Dumbbell Bench - 4x10

B. AMRAP 5 minutes - Pushups

C. Skull crushers - EZ bar or DB - 3x12-15