Friday – 9/20/2019

The Workout for Friday is:

WARM-UP
(Primer)
EMOM x 6 minutes
Odd – 12 to 15 Wall Balls
Even – 20 sec Hollow Hold + 20 sec Arch Hold

(Mobility)
-6 Supine Twists
-27 Squat Progression

(Specific)
Barbell Clean and Jerk technique
*After strength

STRENGTH
Every 90 seconds for 15 minutes (10 sets)
Pause Front Squat x 3 reps @ 70% of last weeks 1RM

METCON
4 Total Rounds
AMRAP x 3
-100 Double-Unders
-5 Burpee Pull-Ups (Rx+ 10 Bar Muscle-Ups)
-Max Reps of Squat Clean and Jerks (185/125)
*Rest 2 minutes between rounds

Advanced
Round 1 – 245/165
Round 2 – 205/145
Round 3 – 185/125
Round 4 – 155/105

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
Every 90 seconds x 18 minutes (3 rounds)
Station 1 – Barbell Hip Thrusts x 8 to 10 reps
Station 2 – Narrow Stance Double KB Front Squat x 8 to 10 reps @ 32×1
Station 3 – Russian Step-Ups x 10 reps each leg (use DBs and weight yourself accordingly)
Station 4 – GHD Supine Hold x 45 to 60 seconds

3 Rounds, NFT
-Deadbug with Med Ball x 20 reps
–Copenhagen Hip Adduction x 15 reps

[Engine Builder]
AMRAP x 25 minutes
-300m Run
-40 Double Kettlebell Shoulder to Overhead (35/25)
-20 GHD-Sit-Ups
-100′ Handstand Walk