Strength work today uses the landmine press again. Aim to get 4 sets done with slightly heavier loads than last week. MetCon requires the use of a barbell that you can control and shift with speed. Aim to complete the complex with 1-2 minutes rest. This will be FUN!

STRENGTH

1a) Half-Kneeling Landmine Press: 2/4 x 8 ea.

No rest.

– 2 warm-up sets + 4 challenging work sets.

1b) Shoulder Width Grip Pull-ups: 2/4 x 6. Rest 60s.

– 2 warm-up sets + 4 challenging work sets.

page3image5789632 page3image5789424 page3image5790048 page3image5789840 page3image3800640

WOD

” Smokin’ Bar ”

Every 4:00 x 4 sets:

20 Hang Power Clean (42.5/30)

20 Front Squat

20 Push Press

L3: (35/25)

L2: (30, 20)

L1: (10 REPS per movement) (30, 20)

Score = slowest split