SKILLS:
15 minutes of Muscle Up Progressions….
METCON:
For time…..
1000 Meter Row,
then, 4 Rounds of….
15 Wall Balls (14/20),
12 V-ups,
8 Ring Push Ups.
WEIGHTLIFTING (OLY)
Warm up: 15 minutes of barbell drills (Coaches Choice),
Squat Snatch (3-3-3-2-2) @ 60%, 65%, 70%, 75%%, 80% of 1RM,
Power Clean (5-3-3-3-3) @ 60%, 65%, 70%, 75%, 80% of 1RM,
Front Squat (5-5-3-3) @ 65%, 70%, 75%, 80% of 1RM,
Push Press (5-5-3-3) @ 60%, 65%, 70%, 75% of 1RM,
Clean Deadlift (4×4) @ 80% of 1RM Clean.
*Skip Push Press if performed during Wednesday Strength.