Friday, January 31, 2020

Warm-up:
  • 2×2 TGU
  • 2×10 Duck Walk
  • 2 sets of 5×3″ Couch Lunge
  • 2×3 Strict Pull-up
  • 2×5 DB/KB Strict Press
  • 2×5 Banded OHS

 

Strength/Skill:
  • Overhead Squat – 5, 3, 2, 2, 1, 1, 1

 

MetCon:
RX – 4 rds. for time
 
  • 5 Forward Rolls to Standing
  • 7 Snatch 95/63
  • 30 DU

Fitness – 3 rds for time
 
  • 5 Burpee
  • 7 e.a. DB Snatch
  • 60 SU

 

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 Facepull – 100 ea.