Wednesday:
*** Deload Week ***
Tempo Clean Deadlift (in class) 
7 Sets of 1 every 90s
Tempo: 7 Seconds Up, 7 Seconds Down
*Build up to 85% of clean. Focus is barbell path and good position throughout.
Conditioning (in class) 
“Ninja Turtle”
5 Rounds, Every 4 Minutes: (20min)
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike
*Mod jumping Bar MU or 3 pull-ups + 3 HRPU. Goal is to compete rounds in 2:30 or less. Score is slowest round so consistency is key.