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Friday 5/19/23

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Lower Pulling Strength: (27:00 Clock)
Every :90 x 6 (9:00) (ATHLETE CHOICE)
1 High Hang Hip Clean + 1 Hang Clean from Top of Knee+ 1 Clean from Floor + 1 Jerk (POWER OR SQUAT)
**If going off percentages, should be around 75% – 85% (Moderately Heavy)
STRAIGHT INTO…
Deadlift (18:00)
1×5 @ 75% of 1RM (RIR 3-4)
1×3 @ 85% of 1RM (RIR 2-3)
1×1+ @ 95% of 1RM (RIR 1-2)
METCON: (12:00) INTENT: Sprint
4 Rounds:
300/250 Cal Row
12 Single DB Alternating Devils Press (RX: 50/35)
16 Single DB Alternating Walking Lunge (RX: 50/35) (ADV: Overhead walking lunge) (8 ea leg)
OPTIONAL ADDITIONAL WORK:
A) Front Squat 3×3 @ 90% of 1RM
B) Alternate: 3x — 6-10 Sumo Stance Good Mornings + 12-15 Reverse Hypers
B) Banded Mobility and Soft Tissue Work 20:00

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