Friday, August 16, 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:
10 min. AMRAP
RX
 
  • 40 Wall Ball 20/14
  • 20 Burpee
  • remaining time max rep Clean & Jerk 135/93

Fitness/Recovery
 
  • 25 DB Thruster
  • 25 Sit-up
  • remaining time max rep Step-up 20/16

 

Powerlifting:
Max Effort Upper Body
 
  • Floor Press 100%
  • 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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