Friday, January 13, 2017

170113:

SKILL/COORDINATION:

3 Rounds:
 - 12 Banded High Row w/Ext. Rotation
 - 6 Earthquake Bar Press

LIFT:

Overhead Squat, 6x4@50-60%

METABOLIC CONDITIONING:

AMRAP 5:
 - 3 Power Cleans
 - 3 Push Jerk
 - 30 DU
 - 6 Front Rack Lunges
 - 6 Muscle Ups (2/2 for 1 Scale)
 - 20 DU
 - 9 Deadlifts
 - 9 Bar-Facing Burpees
 - 10 DU 

Rest 2:00

AMRAP 5:
 - Start where you left off

Rest 2:00

AMRAP 5:
 - Same