December 13th, 2019

Work Out of the Day

Strength
5-3-1
Front Squat
 
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
 
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
 
Metcon
 
FOR TIME (20min time cap)
15 Hang Power Cleans (135/95)
30 Pull-Ups
12 Hang Power Cleans
20 C2B Pull-Ups
9 Hang Power Cleans
10 Strict Pull-ups
 
RX+ 155/105

 

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