Thursday
Warm Up:
200 Double Unders or 2 Min Double Under Practice
DROMS
Junkyard dog
Strength:
4 Sets of the following Complex:
1x Snatch Push Press + 1x Snatch Balance + 3x OH Squat
(Go heavier than last week if possible)
Front Squat
8 @ 75% of your 2 rep max
5 @ 80%
5 @ 85%
5 @ 85%
Strict HSPU
4x ME (Go max effort but do not fail)
Rest 1-2min after each set
Metcon:
5 Muscle Ups (2:1 Pull Ups + Dips)
10 Power Cleans 135/95
20 Back Squats 135/95
30 Handstand Push Ups (75/55 strict press)
40 Hollow Rocks
50 Kettlebell Swings 53/35
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