Friday – 6/21/2019

The Workout for Friday is:

WARM-UP
(Primer)
3 Minute Machine
*Building intensity

(Mobility)
-10 Cobra Push-Ups
-10 Scap Push-Ups
-5/5 Scap Pull-Ups/Bar Kips
30 sec Couch Stretch /side

(Specific)
-6 Barbell Back Squats
-6 Back Rack Lunges
-6 Pull-Ups (2 Muscle-Ups)

STRENGTH/METCON
With a Running clock…..

From 0:00 to 15:00
Back Squat: Work up to a heavy set of 3 for the day (score is heaviest set)

From 18:00 to 25:00
AMRAP x 7
-10 Back Squats (BW/70% of BW)
-15 Pull-Ups (Rx+ is 4/3 Muscle-Ups)

From 28:00 to 35:00
AMRAP x 7
-10 Back Rack Lunges (135/85)
-15 Hand Release Push-Ups

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]
For Time
150 Russian Twists (use weight of choice)
*EMOM until finish perform 7 Cal Ski Erg
*Right + Left = 1 on Twists

3 Rounds
-6 to 8 Barbell Good Mornings
-Rest 60 seconds
-25 Band Pull Throughs
-Rest 2 minutes

[Applied Strength]
5 Rounds
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of Snatch
Follow by
3 Rounds
Halting Snatch Deadlift + Snatch Pull @ 100-105%

[Gymnastics]
Every 5 minutes x 25 minutes
-40/30 Cal Bike
-15 SHSPU
-3 Rope Climbs (legless if possible)

[Gross Conditioning]
6 Rounds
AMRAP x 2
-15/10 Cal Bike
-8 Burpee Box Jump Overs (24/20″)
-Max DB Box Step-Overs in remaining time (50/35)
Rest 2 minutes between rounds