Congrats Daniel for winning the 2019 Chili Cook-off!
 
1) Sumo Deadlift against a band: 1RM. Rest 2:00
– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.
– Beginner: 5 x 5, no band. Rest 2:00
2) Metcon Prep: 2 Deadlifts + 2 Hang Power Cleans + 1 Squat. Warm-up to Metcon weight in 3-4 sets. Rest 60s.
 
”Southie”
For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)

L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
*10:00 Cap
 
EXTRA CREDIT:
100 banded ab pull downs. Rest as needed between sets
 
Barbell Club meets at 6:30pm!