Tuesday, August 23, 2016

Weightlifting
Clean lift off (5X3 Clean Lift-Offs + 1 Clean + 1 Jerk )
pull from ground to hang clean postion
Weightlifting
Back Squat (1X8@65%, 1X8@70%, 1X6@80% 1X6@85% )
Weightlifting
Weighted Pull-ups (4X45 sec. ME Strict Weighted Pullups)
*Choose a weight you can do at least 5 UB Strict Pullups with (vest or dumbbell), and get off the bar slightly before failure each set during the :45. Rest before speed of reps slows.
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups 
10 Push-ups
15 Squats

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