Monday, March 4, 2019

Warm-up:
  • 3×5 Strict Press
  • 3×5 Upright Row
  • 3×8 DB OH Extension
  • 3×5 Hang Muscle Snatch
 
 
Strength/Skill:
Jerk – HAP
5, 5, 3, 3, 2, 2, 1, 1, 1
 
 
 
MetCon:
9 min. EMOM
score is rds. completed
complete without putting bar down
  • 1 Squat Clean
  • 2 Hang Clean
  • 3 Front Squat
  • 1 Jerk

Fitness/Recovery

9 min. EMOM

  • 7 KB Swings 35/25
  • 7 Wall Ball 14/8
  • 7 Reverse Wall Ball 14/8

 

Powerlifting:

Cycle 3 – Week 1
Max Effort Lower Body
High Rack DL 1RM
Glute-ham Raises 4×5
Good Morning 4×8
Banded Leg Curl 100 ea
Leg Lifts 100 ea