Wednesday
6/18
A. Take 15 minutes to complete the following:
Back Squat build to a 1RM
or
Back Squat 4 sets of 10 @ 55%-60% of 1RM
B. 3 rounds for time
50 Air squats
10 Hang Power Cleans @ 155#/105#
7 bar Muscle-ups
*12 minute time cap
*Sub 2:1 of your toughest pulling movement
Essentials
A. Every 75 seconds x12 sets
set 1- Sumo deficit deadlifts w/ KB x12-15
set 2- DB alternating bench press x7/arm
set 3- plank pull-throughs max reps in 30-40 seconds
+
B. 5 rounds for time:
10 kettlebell swings heavy
30 jump rope
10 push-ups
30 jump rope
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