Friday 10/12


AMRAP 7 100m Run 10 Groiners 10 Med ball squats 10 Ring Rows :30 plank hold + Back Squat w/ mini band and tempo 5551 x 3 reps Bentover Row w/empty bar tempo 5551 x 3 reps x 2 sets Then start building for strenght work.


A.1: Back Squat (3x8@70%)

add 10 lbs from last week

A.2: Bent Over Row (3x8 @ 4020 tempo)

Metcon (Time)

For Time: 400m run 21 goblet squats @ 70/55kb 400m run 21 strict pull ups 400m run 21 goblet squats @ 7055# 400m run

Extra Work

Tall Clean Pull Under (4x4@50-55% )

snappy and fast under the bar

Pressing Snatch Balance (4x5)

Metcon (No Measure)

3 sets for quality NOT time lateral sled drag x 50’/side Barbell hip thruster @ 40% of DL for 15 reps


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