WEIGHTLIFTING:

Take 15-20 minutes to establish a 1RM Front Squat

METCON:

10 minute EMOM

(Every minute on the minute for 10 minutes perform the following)

5 Deadlifts + 4 Hang Power Cleans + Front Squats (155/105#)

Choose a weight you can do the complex with without dropping

______

LEANFIT:

5 rounds for time:

500m Row

15 Push Press (65/45#)

10 Lateral bar facing burpees

_______

DE:

2 rounds for time:

1000m row

50 Thrusters (bar)

30 Pull ups

800m run

Media:
Wednesday April 4, 2018