A) STRENGTH
1a) Half-Kneeling Landmine Press: 2/4 x 8 ea. No rest.
– 2 warm-up sets + 4 challenging work sets.
1b) Shoulder Width Grip Pull-ups: 2/4 x 6. Rest 60s.
– Rx+:(Band Resisted Pull-ups)
– 2 warm-up sets + 4 challenging work sets.
2) Warm-up for Metcon x 3 rounds of:
– 5 Hang Power Cleans
– 5 Front Squat
– 5 Push Press
B) CONDITIONING
Every 4:00 x 4 sets:
20 Hang Power Cleans (95, 65)
20 Front Squats (95, 65)
20 Push Presses (95, 65)
L3: (75, 55)
L2: (65, 35)
L1: (10 REPS per movement) (65, 35)
Score = slowest split
C) EXTRA CREDIT
Rusin Triset x 2-3 rounds. No rest.
Then,
Oscillatory foam roll lats x 60s each.
Barbell Club meets at 6:30pm
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