|good ole days!|
1. barski cleans: 70%x3 (mid thigh) x 5 sets
2. clean pulls standing on a 2" block : work up to 100%x3x3. on last rep lower the wt in 10 sec.
3. rack jerks: work heavy but you choose weight.
4. back extensions on glute ham, using weight x 10 reps x 3 sets.
5. 100 sit ups.
1: Front squat: 75%x10 sets x 3 reps.
2: 15 minutes - EMOM, perform:
-Minute 1 = 7x overhead squat (Medium weight)
-Minute 2 = 5-7x strict or weighted muscle up
-Minute 3 = 10x medball GHD situps
WOD: Complete the following for time:
-1-arm DB snatch, alternating: 10-8-6-4-2 (100#/70#)
-Front rack Sotts press: 3x8 (you choose the weight)