10/26/17

Strength

EMOMx15

Min 1: 4-6 strict toes to bar 3.1.1.1

Min 2: 5 single arm db push press + 5 single arm db push jerk (per arm)

Min 3: 8 snatch grip bent over row 3.1.1.2

Min 4: rest

Metcon

10 rounds: 1 min on/ 1 min off

100m sprint

5 dead lift (1.5 body weight)

Max strict hspu

Or

Max pull up or muscle up

(alternate every round)

Accessory

2x

20 tricep pull down

8 kb windmill