Friday, June 14, 2019

Warm-up:
  • 3×2 TGU
  • 3×10 Duck Walk
  • 3×3 Strict Pull-up
  • 3×5 OHS Wall Drill
  • 3×5 Banded OHS

 

Strength/Skill:
Overhead Squat
5, 3, 2, 2, 1, 1, 1

 

 

MetCon:
for time
RX – 95/63
 
  • 400 m. Run
  • 30 Power Clean
  • 60 Bar Hop
  • 20 Power Clean
  • 40 Bar Hop
  • 10 Power Clean
  • 20 Bar Hop

Fitness/Recovery
 
scale weight or DB
SU or Air Squats

 

 

Powerlifting:
Max Effort Upper Body
 
  • Floor Press 1RM
  • B-O BB Row 4×8
  • DB Curl 3×8
  • DB Ext. 4×12
  • Wood-chop 4×15
  • Band Pull-down 100 ea.
  • Band Face-pullapart 100 ea.

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