03
12 '19
“Whether you think you can or you think you can’t, you’re right”
Strength
Bench press
5-5-3-3-3-1-1-1-1
Note: Build to max
METCON
For time:
30 box jump overs 24/20
30 dumbbells clean and jerks 50/35
30 box jump overs 24/20
Health
Box at 20inch
Dumbbells at 35/20
Pyro weightlifting
Squat snatch
5-5-5-5-5
Note: Drop allowed
Snatch pulls @110% of 1RM
2-2-2-2
Note: No drops
Front squats
5-5-5-5-5
Note: Each set above 50% of 1RM front squat
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
60 cals row
Weightlifting
Pendlay row 3×5
Gymnastics
20 low ring muscle ups
Core
3 sets
15 GHD situps
15 hip extensions
