Friday
A.Take 15 minutes to complete the following:
Pause at bottom close grip bench press x 6,6,4,4
*complete max reps @ weight used for first set of 6
B.For time
200m run
12 Power Cleans @ 115#/75#
12 toes to bar
Run 200m
15 Power Cleans
15 toes to bar
Run 200m
21 Power Cleans
21 toes to bar
Essentials
A. Complete for quality:
A1. 100’ OH DB waiter’s carry
A2. 15 KB horn bicep curls
A3. DB Romanian deadlifts x 10
B. For time
Row 1000/800
50 step-ups
40 sumo deadlift high-pulls
30 push press (bar or DB)
20 v-ups This is