Thursday, July 11, 2019

Warm-up:
  • 175 m. Sled Pull 180/125

 

MetCon:
EMOM x 15
RX – 90% Push Press
 
  • 3 DL
  • 2 Power Clean
  • 1 Push Press

then EMOM Max reps

  • Box Jump 20/16
  • K2E
  • Dip
  • DU or /3 SU

Fitness/Recovery
EMOM X 19
 
  • Step-up
  • Sit-up
  • Dip
  • SU
  • Rest

 

Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Box Squat 8×3 70% EMOM
  • Speed Sumo DL 10×2 70% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Band Pull-thru 75 ea.

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