1) Finish warm-up with 35-50 weighted GHDSU use whatever medball is comfortable and put a box at the base so you don't have to go to floor to touch
2) Front Squat 2 x 3 (85%), 5 x 2 (92%)
3) Power Clean x 10 (feel it out a go for a 10RM)
4) 5 Rounds NFT
4 Weighted Pistols (whatever weight you can make these clean)
6 Pendlay Row (heavier than Sat but strict)
8 GHR
5) 12 Minute AMRAP
10 Ring Rows
20 KBS (70/55)
30 Anchored sit-ups
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