STRENGTH
Bent over Rows
4x10-15 @65-75% of Power Clean
3 sets of 10 Chin Ups 10-15 Barbell Curls 20 DB Hammer Curls (10 each )
METCON
For Time 50 Wallballs (20/14) 50 Double Unders 40 KB Swings 55/35 40 GHD or Abmat Sit Ups 30 C2B or Pull Ups 30 Cal Bike or Row 20 Cleans (145/100) #115/75 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle-ups/ 10 ringrows 10 dips
25 min Time Cap
Get as far as you can
WARM-UP Run or Row 400 meters 10 Jumping Jacks 10 Arm Circles (both directions) 10 Push-Ups 10 Arms Across the Chest 6 Ring Dips 8 Ring Rows 10 Lunges w/ Twist 15 Sit-Ups :60 Jump RopeM METCON Row
Warm Up - Upper / Lower 3 Rounds 1 x Body Blaster (Burpee, Pull-up, K2E) 10 x Squats 10 x Push-Ups 10 x Sit- Ups For Time 20 Pullups 20 Push Press 95/65, 115/75RX+ 20 Situps 40 OH Lunges 45/25 plate*
SKILLS 11 minutes to work on Double Unders FUNCTIONAL BODYBUILDING 1a.) Front Squat 5x 10,8,6,6,6 (2 sec Tempo) 1b.) Straight into 10 Air Squats ( 3 sec Tempo) 2a.) Barbell Bulgarian Split Squats 4x 8