Friday, January 17, 2020

Warm-up:
  • 3×8 Band Strict Press + OHS
  • 2×5 Squat-Jump Over-Squat
then
  • Deadlift – Build in weight
 
 
Strength/Skill:
  • Snatch complex (Deadlift – Snatch- OHS – Snatch Balance)
  • build to highest weight possible using a 5, 3, 2, 2, 1, 1, 1 rep scheme
 
MetCon:
3 rds. for time
 
  • 20 HR Push-up
  • 20 Slam Ball 30/20
  • 5 Strict Pull-up

 

Powerlifting:
 
  • Floor Press – 1RM
  • B-O BB Row – 4×8
  • DB Curl – 3×8
  • DB Ext. – 4×12
  • Woodchop – 4×15
  • Band Pull-down – 100 ea.
  • Band Face-pull – 100 ea.