Monday, September 16, 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 5×5 @ HAP

 

MetCon:
NGG Complex – 15 min. time cap – score is highest weight complex completed
 
  • 1 Squat Clean
  • 2 Hang Clean
  • 3 Front Squat
  • 1 Jerk
  • Must complete 175 m. run between each complex attempt

Fitness/Recovery – 7 rds. for time

  • 7 Thruster
  • 14 B-O BB Row
  • 21 Step-up

 

Powerlifting:
Max Effort Lower Body
 
  • Sumo DL 1RM
  • Glute-ham Raises 4×5
  • Good Morning 4×8
  • Band Leg Curls 100 ea. leg
  • Leg Lift 100 ea.

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