Thursday Sept 29

6:00 – 8:00 Athlete warm up power clean and deadlift

Lower Pulling: (18:00 CLOCK)

EMOM 8

1 Power Clean + 1 Power/Push Jerk @ 74%

Then, REST & PREP FOR DEADLIFT 4:00

EMOM 6:

3 Deadlift @ 65%

METCON: (15:00)

Every 3:00 x 5:

15/12 Cal Row

3 Double DB Devils Press (RX: 35/25) (ADV: 50/35)

10 Double DB Walking Lunge (Carry DB Any Way) (RX: 35/25) (ADV: 50/35) (5 each leg)

Optional Work:

20:00 Zone 2 Run or Bike (Sustained Conversational Pace)

20:00 foam roll and stretch

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD