Wednesday, March 20, 2019

Warm-up:
  • 3×5 Good Morning
  • 3×5 KB Pause Squat
  • 3×5 Box Squat – use Box Squat as your Ramp-up
 
Strength/Skill:
Back Squat

5, 5, 3, 2, 1, 1, 1

 
MetCon:
1 rd. for time
 
  • 30 Butterfly Sit-up
  • 40 LH DB Snatch 40/25
  • 50 Step-up 20/16
  • 40 RH DB Snatch 40/25
  • 30 Pause Leg Lift
 
Powerlifting:
Active Recovery
 
  • 8 min. Bike or Rower
  • 12 min. Farmer Carry
  • 12 min. Sled Pull
  • MetCon

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