Friday, April 15
Warm-up
Warm-up
EMOM X 8
Minute 1: 100m Run + 8 Air Squats
Minute 2: 8 Scap Pull-Ups + 8 Seated Banded Lat Pulldowns
Minute 1: 100m Run + 8 Air Squats
Minute 2: 8 Scap Pull-Ups + 8 Seated Banded Lat Pulldowns
Weightlifting
EMOM X 12 (Weight)
EMOM X 12
Minute 1: 6 Strict Pull-Ups
Minute 2: 5 Hang Power Cleans
Minute 3: :45 Suitcase Hold
Minute 1: 6 Strict Pull-Ups
Minute 2: 5 Hang Power Cleans
Minute 3: :45 Suitcase Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 12
8 Hang Squat Cleans (135/95lbs)(61/43kg)
200m run
8 Hang Squat Cleans (135/95lbs)(61/43kg)
200m run
LEVEL UP OPPORTUNITY: 185/125 (Strength Focus)
Cool Down
1:00 Hands on the Wall Prisoner Stretch