Friday, January 25, 2019

Warm-up:

  • wrist and rack work
  • 3×4 Deadlift @ 50%
  • clean lift-off
  • ramp up

 

 

Skill/Strength:
Cleans – 5×5 @ 75%

 

 

MetCon:
Open 08.7
RX – 11 min. AMRAP

  • 4 HSPU
  • 8 KB Swing 70/53
  • 12 Sit-up

Fitness/Recovery
11 min. AMRAP

  • 6 Push-up
  • 9 Push-up
  • 12 KB Swing 35/25

 

 

Powerlifting:
Friday – Max Effort Upper Body
Floor Press – 1 RM

  • B-O Barbell Row – 4 x 8
  • DB Curl – 3 x 8
  • DB Extension – 4 x 12
  • Wood-chop – 4 x 15
  • Banded Pull-down – 100 ea.
  • Banded Face-pull – 100 ea.