18/12/07

Strength

Reverse Barbell Lunges
12 steps @ 40% of Back-Squat 1 RM
10 steps @ 45% of Back-Squat 1 RM
8 steps @ 50% of Back-Squat 1 RM

Deadlift
3-3-3-2-2-2
Increase weight to finish AHAFA

WOD

12 min Amrap
1-Deadlift #95 #135
1-Squat-Clean #95 #135
1-Jerk #95 #135
3-Bar-Mu’s/6-C2B/9-Pullups
2-Deadlift #95 #135
2-Squat-Cleans
2-Jerks #95 #135
3-Bar-MU/6-C2B/9-Pullups
*Continue adding 1 reps to all barbell movements
get as far as you can until time expires