10/28/2020

Warm-up
Warm-up
Warm-Up
30 KB Swings
+
3 Rounds x
6 Upright Row
6 Squat and Press
6 Muscle Snatch
6 Good Morning
6 Bentover Row
+
30 Alt DB Snatch

Weightlifting
Pick EITHER Power Clean or Power Snatch
Power Clean (3 Waves – 3/2/2)
Power Snatch (3 Waves – 3/2/2)
Metcon
4-5 Rounds x
8-10 Strict Pull Ups
10-12 Reverse Grip Bentover Row
12-15 Evil Wheel
Metcon
4-5 Rounds x
8-10 Pendlay Row
10-15 Banded Pull Down
15-20 Banded Reverse Flye
Metcon
6 Rounds x
40 sec on / 20 sec rest
DB Bicep Curl