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| Drucker using the new Safety Squat Bar |
Row 500m
Dynamic Warm-Up/Burg WU
Beginner Strength:
Squat: 2 x 5, 1 x 5+ (add 5#)
Strict Pull-ups: 2 x 5, 1 x 5+
Int/Advanced Strength:
DE Box Squat: 6 x 2 at 55%, 2 x 2 at 65%, 2 x 2 at 75% (+ bands for all sets)
Speedy Clean Pulls: 8 x 1, should be 110%+ of your max clean weight
MetCon:
4 RFT:
15 Thrusters 115/75#
Run 200m
*1 min rest between rounds
Rest as needed, then:
Band Leg Curls: 3 x 12-15
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