Monday, January 7, 2019

Warm-up:
3×2 TGU
3×10 Duck Walk
3×3 Strict Pull-up
3×5 OHS Slide Drill
Ramp-up
  
Skill/Strength:
Overhead Squat
5×5 @ 70%
  
MetCon:
RX
3 sets x 3 min AMRAP
 
12 Power Clean 135/93
9 Slam Ball 30/20
6 SB Push-up
1 min. Rest

Fitness/Recovery
11 min. AMRAP
 
12 Deadlift 95/63
9 Slam Ball 20/20
6 Push-up
Powerlifting:
Rack Deadlift 1RM
Glute-Ham Raises 4×5
Goodmorning 4×8
Banded Leg Curl 100 ea.
Leg Lift 100 ea.