Skill/Strength:
15 min to build to a 1RM Back Squat for the day
then
Complete 2×5 at 60% 1RM.
Metcon:
16-14-12-10-8-6
Wallballs 25/16lbs
Abmat Situps with medball
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Cody Stelmach
Sq snatches+ ohs up to 170# // snatch balance at 135 // OHS @175
Natural grip pull-ups, reverse flys, z presses,, Nordic hamstring curls // 3 sets: 25 GHDs + 5 rope climbs
5
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Pauly VanderKelen
500 meter Row WU complete in 1:35
Good Mornings: 10 reps @ 95,115,135,155,175,and 185# / 3x12 Barbell Overhead Tricep Extension @ 85# alternating with 5x10 Dragon Flag Negatives and 3x12 Seated Incline Arm Curl with 30# dumbbells / 3x12 Tricep Pulldown @ 65# alternating with 3x9 Preacher Curl with 35# dumbbells / 1x20 Hammer Curl burn-out with 25# dumbbells.
0
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