Happy New Year

Happy New Year,  Here is what we have going on today.
Image result for happy new year 2018 images
Warm-up
10 KB Dead Lifts
10 KB Swings
10 KB  Thrusters
Runners Stretch
3 X through
Make sure to go light. This is a warm up not a workout.
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Weightlifting
Deadlift (3 X 6)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts over 75% of your 3-RM.

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Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups