friday: rest day
|shrugging under bar|
Warm Up: Run 400m, then dynamic and mobility movements of your choice. Then, junk yard dog.
Strength: Strict Press - Work up to a new 1 RM
Work Capacity: 5 Rounds, complete as many rounds as possible in 3 minutes of the following...
3x power snatch (50kg/35kg)
6x clapping push up
9x air squat
*rest 1 minute between each 3 minute AMRAP
Core: 50x WTD sit up (45#/25#), 30x WTD back extensions (45#/25#)
*Break up into sets as needed