Workout 06/18/21

Strength:

10×2 speed banded push press

@55% 1RM 

30” rest between sets

Red + 150 org -150

Metcon:

For time

100 lateral burpee over the bar

75 ab mat sit ups

50 pull ups

25 push jerk 135/95 

Power Hour:

“Widow Maker”

Every Minute On The Minute for 20 Minutes

5 Squat Cleans (110/75)

5 Push Jerk

5 Push Ups

*If fail at EMOM proceed as AMRAP for remainder of time.

Accessories:

3×15 banded push ups

3×12(6ea) alt SA seated DB Arnold press

5×30” ME ring rows

6×1 legless rope climb 13’

4×45” hollow rocks

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