11.30.2016 Deadlift, Burpees and Bar Muscle UPs

STRENGTH:

Work up to a heavy set of 5 Deadlifts (touch and go) in 16:00

- Heavy does not imply 5rm - this is something you can hit technically sound for 5rm - without losing position.  No dropping the bar from the top. You must place the bar on the ground exactly how you picked it up

METCON:

3 Rounds for time of:

15 Deadlifts 225/155

8 Burpees Over the Bar

5 Bar Muscle-ups **Bar Muscle ups can be subbed with jumping bar MU or Chest 2 Bar Pull Ups)**

10:00 CAP