Warm-Up:
Power Clean: Build up to a moderate single (not max)
Power Clean: Build up to a moderate single (not max)
Dynamic Warm-Up
Strength:
ME Concentric Squat: Go for a new 1RM!
*Bar starts racked or suspended from chains at parallel... Just get under and squat it up
Lunges: 4 x 8 (each leg) 30s rest between legs, one leg at a time
Yoke Walks: 4 x 20' at 95% squat 1RM, 60s rest
ME Concentric Squat: Go for a new 1RM!
*Bar starts racked or suspended from chains at parallel... Just get under and squat it up
Lunges: 4 x 8 (each leg) 30s rest between legs, one leg at a time
Yoke Walks: 4 x 20' at 95% squat 1RM, 60s rest
MetCon:
21, 15, 9 reps for time:
Deadlift 225#
Overhead Squat 135#
*Scale as needed
**Chris Spealler: 5:09
21, 15, 9 reps for time:
Deadlift 225#
Overhead Squat 135#
*Scale as needed
**Chris Spealler: 5:09
Endurance:
Run or Row: 3 x (200m, 400m, 600m), rest completion time
Run or Row: 3 x (200m, 400m, 600m), rest completion time
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