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1. Warm-up
Move Steady Through
30 GHD Sit Ups
40 Light Hang Power Snatch
50 Calories on AAB
Did this backward
4. Met-Con
Every 2:00 for 12:00
10 Toes to Bar
10 Clean and Jerk 135/95lbs
Finished last set with 9 sec left. Rounds 5 and 6 were all mental. C&j all singles. First 4rounds done in 1 min. T2b ub for 4 sets then 5-5, 5-2-2-1.
5 rft:
10 russian kbs 70
10 slamball 30
10 tgu 44
Time: 18:05 ub
Rest 60 sec
Straight into:
3 rft:
10 russian kbs 70
10 slamball 30
Time: 2:11 ub
Front squat
10x95
10x135
5x185
2x205
3x205
For time:
10-9-8-7-6-5-4-3-2-1
Burpee Box Over 30/24″
GHD Sit Ups
*No Rest
Time: 9:44
2. Strength
DB Bench Press
5×4 @ 85%+ 2RM
50, 60, 70s
3. Strength Accessory
Deficit Push Ups
8×10
Place hands on 3″ plates and lower chest between them to the floor
Plate plus 15. All ub
4. Met-Con
AMRAP 15 Minutes
7 Deadlift 315/225lbs
50′ Farmers Carry 275 on trap bar
7 Strict Handstand Push-Ups
R: 5+3 dl
Dl ub, ub, 2 sets of singles, 1-3-3, 3
Hspu 7, 5-2, then 4-2-1s
5. Bitch Work
12 Rounds:
Row 150/125m
Rest :90
22-25 sec every set. Last set 22 sec. No prob.
