Monday, January 13, 2020

Warm-up:
  • 3×8-10 Band Strict Press
  • 3×8-10 DB Upright Fly’s
  • 3×8-10 DB OH Extension
  • 3×8-10 ea. Side Lunge

 

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

 

MetCon:
for time
 
  • 400 m. Run or 24/16 cal.
  • 30 Squat Snatch 115/73
  • 400 m. Run or 24/16 cal.

 

Powerlifting:
 
  • Sumo Deadlift – 1RM
  • Glute-Ham Raise – 4×5
  • Goodmorning – 4×8
  • Band Leg Curl – 100 ea. leg
  • Leg Lift – 100 ea.