WARM UP 2 rounds for quality of:
10 Stiff Legged Walk Out To Push Ups Handstand Hold, 20 secs
10 Bulgarian Split Squats
20 Barbell Good Mornings
20 Bent Over Barbell Rows WEIGHTLIFTING STRENGTH Hang Power Clean 3-3-3,
Push Press 3-3-3,
Split Jerk 3-3-3, Start today with a RPE 8/10
Try to get more weight every week
METCON For time:
50/35 Assault Bike Calories
30 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs
50 Goblet Squats, 50/35 lbs
30 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs
50/35 Assault Bike Calories
COOL DOWN For quality:
Chest Stretch, 2 mins
Dragon Stretch, 2 mins
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