Friday, July 12, 2019

Warm-up:
  • 3×5 Strict Press
  • 3×5 Upright Row
  • 3×8 DB OH Extension
  • 3×5 Hang Muscle Snatch

 

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

 

 

MetCon:
4 rds. for time
 
  • 12 KB Box Step-up 53/35
  • 24 KB Swing 53/35

 

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
  • and Pull-down 100 ea.
  • Band Face-pullapart 100 ea.

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