Strength:
Amateur
Deadlift 5x3 (add 10 lb to last workout)
Strict Pull Ups 3 x max reps
Collegiate
Power Clean 3 RM
One Arm DB Rows 3 x max reps AHAP (As Heavy As Possible)
Note: use KB is need be.
WOD:
CrossFit Open WOD 12.1
7 Minute AMRAP of:
Burpees w/6 inch target above max reach
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