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Wednesday 10.24.2018

POSTED ON October 23, 2018

Wednesday | 10.24.2018

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Warm Up:
 
*Strength Day
 
5 Clean High Pulls
5 Hang Power Cleans
5 Front Squats
5/5 Thorax Rotation
10 Groiners
 
x2-3 sets
 
Strength Metcon:
 
A. EMOM until failure
 
2RM Hang Power Clean
 
*add 5-10lbs every min until failure
 
RX (Level 1) starts at 115/85
Intermediate (Level 2) starts at 95/65
Beginner (Level 3) starts at 75/55
B. EMOM until failure
 
2RM Front Squat
 
*add 5-10lbs every min until failure
 
RX (Level 1) starts at 155/115
Intermediate (Level 2) starts at 115/85
Beginner (Level 3) starts at 75/55
 
*score the total of both lifts
 
Cool Down:
 
3 Rounds For Quality
 
1min Bent Knee Hollow Body
10 Lemon Squeeze
10/10 Single Leg Glute Bridge
7/7 Filly Press
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