THURSDAY, 14 NOVEMBER 2019

Warm up 

3 rounds 

10 back extensions 

10 barbell deadlifts 

10 lunges 

Strength 

Sumo deadlifts 

5@75%

3@85%

ME@90%

Met-con 

AMRAP 

12 min 

1 clean and jerk 

3 pull ups

2 clean and jerks 

6 pull ups

3 clean and jerks 

9 pull ups

keep adding one clean and 3 pull ups