Friday 07/01/22

Strength:

5RM Shoulder Press

– 20’ to Establish 

Conditioning:

9’ EMOM

1. 3 Hang Power Cleans 155/105 + 50 Double Unders

2. 3 Hang Power Cleans + 7/5 Strict Handstand Push-ups 

3. 3 Hang Power Cleans + 7/5 Strict Pull-ups

Accessories:

5×5 Strict Curl

3x8ea Dumbbell Bench Press 

3×8 Wide Grip Banded Strict Pull Ups

3×8 Pendlay Rows  

4×20 See-saw Ring Planks

Power Hour:

Buy in: 

15 cal assault bike

3 Rounds

1 heavy sandbag carry 80’

30 DBUs

45 KBS 70/53

Cash out: 

15 cal assault bike

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