Thursday, April 18, 2019

Warm-up:
  • 1 Sled Pull around building 45/35

then

  • 5 x EMOM 20 sec. Handstand Hold or max rep Handstand Push-up

 

MetCon:
Test #3 – 5 rds. for time
RX
 
  • 400 m. Run
  • 7 Deadlift 135/93
  • 7 Power Clean
  • 7 Push Jerk

Fitness/Recovery
3 rds. for time
scale weight as needed

 

 

Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Stance Box Squat 8×3 60% EMOM
  • Sumo DL 10×2 60% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Band Pull-thru 75 ea.