Workout 07/02/21

Strength:

10×2 speed push jerk

@75% 1RM 

30” rest between sets

Red + 150 org -150

Metcon:

20’ EMOM

  1. 15/12 cal row
  2. 15 pull ups
  3. 12/10 cal ski
  4. 15 toes to bar

Power Hour:

“Hotshots 19”

06/30/13

6 Rounds 

30 Air Squats

19 Power Cleans (135/95 lb)

7 Strict Pull-Ups

400 meter Run

Accessories:

3×15 banded DB bench press

3×12 incline bench press

5×30” ME inverted barbell rows

3×5 ring kip swings

3×3 ring kip to hips

3x large set ring MU(stop 1-2 before failure)

5×15” static L hang on rings

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