Friday 4/22

1) Use this to warm-up your posterior for Deads nothing super heavy unless you feel amazing because the deadlifts are more important
2 reps of 3 second pause clean (above the knee)

2) Deadlift 4 x 5 at 75% deadstop

3) For Time:
500m row
4 Rounds (not 3 like on the board)
10 Power Cleans (135/95)
20 Alt Pistols
500m Row

Two choices for #4 if you rested yesterday hit 4a) if you worked out hit 4b)
4a) 5 Rounds NFT
10 Strict Pull-ups
20 Deficit Push-ups (hands on DBs or 45 plates)

4b)
12 minutes for total Calories
:25 seconds AB
:35 rest