15 July 2021

RX

Strength/Skill

Strict press:

1×5 @ 65%
1×4 @ 70%
1×3 @75%
1×2 @80%
1x max rep @ 65%
5 mins pull ups
Practice: 3 x 5 Kip wings, increasing distance in the kip swing each set 3 x 3-5 Pull ups
Workout
21-15-9 OHS @42.5/30kg
21-15-9 Pull ups
METCON
Workout
28 min AMRAP
12 HRPU
20 Alt. DB Hang Snatch
16 S/A DB OH Walking Lunges
40 DU/80 SU
STRENGTH & CONDITIONING
Workout
Deadlift
Every 2:30 min
Sets: 5
Reps:10
Tempo: 30X1
*Increase weight each set
For Time:
9-15-21
Devill Press
Sit Ups
Cal Row
Time Cap: 12 min