Monday, October 8, 2018

Warm-up:
  • 3×50 Arm-only Bike
  • 4×3 Strict Pull-up
  • 3×10 sec. Ring Plank
  • 3×10 sec HS Hold
  • Ramp-up
    • 5 @ 50%
    • 4 @ 60%
    • 3 @ 70%
    • 2 @ 80%

 

Skill/Strength:

Strict Press
5×5 @ 70% – E2MOM
MetCon:
RX
10 min. AMRAP
  • 7 Power Snatch 75/53
  • 5 Dips

Fitness/Recovery
1 round for time
  • 1000 m. Row
  • 30 SB over Shoulder 30/30

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