May 18, 2020

May 18, 2020

5/18/20

Weightlifting
Front Squat (Weight)
Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats

Barbell Loaded at 65% 1RM Front Squat

Metcon
Metcon (Time)
"Nasty Girls"
3 Rounds:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans (135/95)

*Scale for ring MU-Attempt your most advanced level of pull up.-CTB Pull- Ups, Strict Pull-Ups, Pull-Ups, Ring Rows etc
Metcon (AMRAP – Rounds and Reps)
AT HOME OPTION

"Nasty Dozen"
AMRAP 12:
50 Air Squats
7 Strict Pull-ups
10 Double Dumbbell Power Cleans

Pull-Up At Home Options

Inverted Rows
Barbell Bent Over Rows
Double Dumbbell Rows
Single Dumbbell Row (7 Each Side)
Odd Object Rows (2x Reps)

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