Workout 11/09/21

Strength:

3RM Hang Power Clean

– 20’ to Establish

 

Conditioning:

8’ AMRAP

3 Push Jerks 185/135

6 chest to bar pull ups 

9 hand release push ups

Accessories:

5×3 behind the neck seated shoulder press

5×5 bench press 

3xME earthquake bar bench press hold (if over 1’ add weight)

4×12 strict alt SL toes to ring

4×30” DB bent over rows

 

Cardio:

10 rounds

10 cal ski sprint

3 bar muscle ups

10 GHD sit ups

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