29
01 '19
Strength
Back squats
5-5-3-3-3-1-1-1-1
*Build to max
METCON
15min EMOM
4 shuttle runs 20ft
4 burpees
4 shuttle runs 20ft
Note: If you complete all the reps before the minute, rest. If you cannot complete all the reps in the minute, subtrac 1 rep of each movement
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Barbell cycling
Every 80 seconds for 5 sets
6 clean and jerk 135/95
Clean pulls @110% of 1RM
3-3-3-3
*Drops allowed
Snatch balance (Light and snappy)
3-3-3-3-3
*5 sec hold at bottom
Gymnastics
30 ring dips
Core
15 L-pull ups
