Danielle 131205

PART I

Clean Grip Deadlifts (20 Min Clock)

Pause at mid shin for 2 count - Pause at mid thigh for 2 count - Pause at mid shin for 2 count  = 1 Set
Perform 5x2 Sets may increase the load each set. 

Load should start at 90% of 1RM Clean. 

85 x 90% = 75

In between Sets Perform 30sec Dip Stand Support

PART II

Pause Front Squat (10 Min Clock)

5 x 3 Build to challenging weight across. May increase weights on each set. 2 Second Pause at rock bottom on each rep.  Load should start at  75% 1 RM FS.

115 x 75% = 86

In between Sets Perform 1 - 3 HSPU

PART III:

9 Min AMRAP

10 Pull-ups

10 Pushups

10 DUs