1. Warm-up
2 Rounds:
30 Calorie Row
20 Good Mornings 45/35
2. Strength
OHS 6X3 @70-75%
3. Met-Con
AMRAP 20 Minutes
Row 250/200m
15 Power Snatch 75/55lbs
2 Legless Rope Climbs
——–Optional——–
4. Interval
5 Rounds:
8 Deadlifts 315/225lbs
80′ Handstand Walk
8 Bar Muscle Ups
Rest :90
5. Accessory
Wall Sit
10 Rounds
:40 on :20 off
Back flat against the wall, both angle at the knee and hip should be 90 degrees.
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