Friday, March 13, 2020

Warm-up:
  • Wrist & Rack stretch
  • Skill – Clean Lift-off
  • Skill – Slide Jump
  • Skill – Clean High Pull
  • 3×8 DL > 1RM Clean

 

Strength/Skill:
  • Hang Clean Complex 1RM (DL-Clean Pull-Hang Clean)

 

MetCon:
1 rd. for time
 
  • 50 DU or 150 SU
  • 40 T2B or Sit-up
  • 30 Wall Ball 20/14
  • 20 OHS 75/53

 

Powerlifting:
 
  • Floor Press 1RM
  • B-O BB Row 4×8
  • DB Curl 3×8
  • DB Ext. 4×12
  • Woodchop 4×15
  • Band Pulldown 100 ea.
  • Band Facepull 100 ea.