Fitness & Open
“Hang Nail:
AMRAP 16:
30 Dumbbell Hang Clean and Jerks 50/35#
25/18 Calorie Assault Bike
20 Barbell Facing Burpees
15 Deadlifts 245/165#

Alpha

Deadlift
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%

Midline
3 Giant Sets:
6 Glute Ham Raises
9 Strict Toes to Bar
15 Weighted Hip Extensions
21 Weighted AbMat Sit-ups
Rest 1:30 Between Sets