Friday, October 4, 2019

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

 

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

 

MetCon:
AMRAP – E4MOM
 
  • Row cal.
  • 175 m. Run
  • Bike cal.

 

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