Wednesday, July 3, 2019

Warm-up:
  • Wrist & Rack work
  • Clean Lift-off
  • 3×5 Slide Jump
  • 3×4 DL
  • Ramp-up

 

Strength/Skill:
Clean
5, 3, 2, 2, 1, 1, 1

 

MetCon:
9 min AMRAP
RX – 135/93
 
  • 3 Deadlift
  • 3 Power Clean
  • 3 Push Jerk
add 3 reps to each movement after each completed round

Fitness/Recover
 
  • 10 SBOSH 30/30
  • 10 Step-up 20/16
  • 10 Thruster 45/33

 

Powerlifting:
Active Recovery/Conditioning
 
  • 8 min. Bike/Rower
  • 10 min. Farmer Carry
  • 10 min. Sled Pull
  • Metcon