TUESDAY 03082019

OLYMPIC WEIGHTLIFTING

E2M FOR 18′
1/ 2 Power Cleans @ 80%
2/ 1 Power Clean @ 85%
3/ 1 Power Clean @ 90%

OLYMPIC WEIGHTLIFTING

E2M FOR 18′
1/ 2 Power Cleans @ 80%
2/ 1 Power Clean @ 85%
3/ 1 Power Clean @ 90%
repeat

STRENGTH

Bench Press
1 @ 95% then 5 x 3 @ 85%
Barbell Front Raises – 4 x 10 – rest 1′
Seated DB Lateral Raises – 4 x 10 – rest 1′
Wide Grip Pull up – E2M for 6′ – Max Reps
Seated Alt. DB Biceps Curls – 5 x 10 (each arm) – rest 1′
Seated Concentrated DB Curls – 3 x 10 (each arm) – rest 1′

METCON

FOR TIME
21 – 15 – 9
Front Squat @ 60/45
Burpees Facing Bar
100 DU each round

ACCESSORY WORK

Conditioning
5 SETS OF
500m BikeErg
1000m Row
30 Air Squats