| 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! |
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STRENGTH |
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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.
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WOD ” Smokin’ Bar ” |
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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 |
