4/11/12 - WEDNESDAY

Warm-up:
2 Rounds
Seated 30" Box Jumps - 8
Chest 2 Bar Pull-up - 15

1. Deadlift from Rack 4x3

2. EMOTM with 10 min cap
Muscle-up - 2 reps

3. 5 min AMRAP - Pull Complex
155 lb Deadlift + Power Clean + Squat Clean

Assistance:
Barbell Row - 3x12-15
Strict Close Grip Pull-up - 3xFailure

Notes:
Seated Box Jump - do a 30" box jump starting from the seated position. You may sit on a bench or smaller plyo box.
Deadlift from Rack - do the deadlift with range of motion from knees up. Use board, rack, or platforms to rest weight on. Work up to 3RM in 4 working sets.
EMOTM with 10 min cap - do 2 muscle-ups every minute on the minute for as long as you can. If you make it to 10 min, then 10 min is your end point.
Pull Complex - use 155 lbs for all lifts. Each round = 1 Deadlift, 1 Power Clean, and 1 Squat Clean. Do not let go of the bar during a round if possible.