12/10/2019

Power Clean + Push Jerk (5 x 3 @ 85%)
Bench Press (5 x 5; at or above 80%)
Strict Pull Ups (5 x max reps; go heavy!)
Pull Ups with no kipping movement
Metcon (AMRAP – Rounds)
Every 2 min x 5
20 Pull Ups
20 HSPU
Metcon (AMRAP – Rounds)
Every 2 min x 5
20 Toes to Bar
20 Ring Dips
Metcon
Optional Strength Exercises:
A:
Widegrip Pull Up: 4 x 6-8
Strict Press: 4 x 6-8

B:
Bentover Row: 4 x 8-12
DB Arnold Press: 4 x 8-12

C:
Towel Row: 3 x Drop Sets

D:
EMOM x 10
10 Bicep Curls
10 Push Up

Metcon
Optional Core:
3 Rounds
250m Row
1 min Double KB Front Rack Hold

4 Rounds for Time:
25 ABMat Sit UPs
50 Double Unders