Friday 2/14/2020

The Workout for Friday is:

STRENGTH
Every 2 minutes, for 10 minutes (5 sets)
Back Squat x 5 reps
*Work up to a 5RM for the day.

METCON
AMRAP x 15
-9 DB Thrusters (50/35)
-7 Lateral Burpees Over DBs
-5 Renegade Rows (Rx+ Ring Muscle-Ups)
-Rest 1:00

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.

[Applied Strength]
In 12:00 establish
-1RM Clean & Jerk (any style)
Rest 4:00
AMRAP x 4
-Clean & Jerks @ 80% of 1RM from above

[Gross Conditioning]
For Max Reps
-2:00 Strict HSPU
-2:00 SandBag Cleans (150/100)
-1:30 Strict HSPU
-1:30 Sandbag Cleans (150/100)
-1:00 Strict HSPU
-1:00 Sandbag Cleans (150/100)
*Continuous Clock. No rest between stations. 

[Engine Builder]
Anaerobic Day
6 Rounds
-Bike :45 @ very high intensity
-Rest 3:30

Row Sub: Yes
Run Sub: No
Ski Sub: No
*Track your Cals/Distance for each round.