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| Lerry and BG: Shoulder to Overheads |
Sled Drag 6 x 40m
Dynamic Warm-Up/Burg WU
Beginner Strength:
DL: 1 x 5+ (max reps)
Abs (no sit-ups)
Int/Advanced Strength:
A. Good Mornings: 3, 3, 3, 3, 3 (3RM) All sets at or above 90%
B. Belt Squats: 1 x 15
C. Abs (no sit-ups)
MetCon:
3 Rounds:
5 Clean Pulls at 110%*
20 One-Arm KB Snatch 70/35# (alternate arms)
--Then, row 500m for time
*Based off your clean (squat) max. Start with a clean set-up, grip, position, pull with explosive hip extension and shrug (just like you're going to clean it). Take a second or two to reset each rep, and nail it with perfect form. These are not deadlifts!!!
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