Workout 07/09/21

Strength:

10×2 speed push jerk

@80% 1RM 

30” rest between sets

Red + 150 org -150

Metcon:

20’ EMOM

  1. 15/12 cal row
  2. 10 hang power snatch 95/65
  3. 20 ab mat sit ups
  4. 10 burpees

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

Power Hour:

“MICHAEL CARROLL”

12-9-6-3 Reps for Time

Overhead Squats (135/95 lb)

Burpee Box Jumps (24/20 in)

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