05/21/2020
Pull-ups (12 sec AMRAP EMOM x 10)
Metcon (Weight)
Every 3 min x 4-6
3 Rounds
1 Power Clean +
3 Front Squat
3 Rounds
1 Power Clean +
3 Front Squat
Clean pull + hang shrug (5 x 3 + 5-8)
Heavier than power clean; Drop clean pulls then deadlift into connected hang power shrugs. Use straps if you want.
Metcon
STR ACC
Barbell Hip Thruster // Crab Walk
4 x 8-12 // 4 x 10-15 per side
Barbell Hip Thruster // Crab Walk
4 x 8-12 // 4 x 10-15 per side
GHD Back Extension // Sumo Deadlift
4 x 10-20 // 4 x 8-12
Reverse Lunge
4 x 20 alternating
