Saturday January 11, 2020


Strength


Back Squats
5/5/4/4/3/3


Metcon

5 Power Cleans 
20 Single Arm DB Push Press (These should unbroken) 
Rest :30
7 Rounds 
16 min cap 

Fitness: 95/65 (10 reps) 
Performance: 185/125
Open: 225/155 

Athletes: Get heavy on the BS today. Work up in load during your sets.  For the workout choose a heavy load for the cleans a light load for the DB.  All 7 rounds on the DB should be unbroken.  Rounds should be 2-3 minutes.  18 min time cap on the workout.  


DRIVE


100 Single Unders
20 Walking Lunges (Plate overhead) 
3 Rounds 

Rest 1 min 

50 Air Squats 
20 Plate Clean and Press 
3 Rounds 

Rest 1 min

25 Sit ups
20 Plate Squats (hold plate and squat) 
3 Rounds 

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