Metcon:
4 Rounds of
AMRAP 5
3 Squat Snatch 135/95lbs
4 Bar Muscle Ups
20/16 Calorie Row
-rest 3 minutes between each AMRAP, and start back over at the top
(clock set to 4 rounds of 5 min work, 3 min rest)
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Joe Nygren
☑️ 105#
Rd 1-1+13 cal (7/8 Bmu). Rd 2-1+15 cal (8/8 Bmu). Rd 3-1+11 cal (4/8bmu). Rd 4-2+1 ss (5/8 Bmu)
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Pauly VanderKelen
DL: 10 reps @ 155,225,275,315, & 5 reps @ 345#
3x11 Overhead Tricep Extensions with a 125# barbell alternating with 4x18 Lying Leg Circles with 2.5# on each Tri-Flexor and 3x11 EZ Bar Standing Arm Curl @ 95# / 3x11 V-Grip Tricep Pushdown @ 95# alternating with 3x7 Preacher Curls with a 95# EZ Bar / 1x18 Hammer Curl Burnout with 35# dumbbells.
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