WEDNESDAY

12/05/18: WEDNESDAY

Warm Up: 10 minutes

alternate rounds: every minute complete required reps

2 hand kettle over head swing: 20 reps

Get up: 2R/ 2L (add weight as rounds progress)

Work: 15 minutes First 5 minutes to get to work weight: 50 - 60% of 1 rep max.

complete 5 reps every minute for 10 minutes

Barbell Thruster (squat press: behind OR front of neck)

Work: 15 minutes: First 5 minutes to get to work: 75% of max

complete 2 reps every minute for 10 minutes

Barbell Power Clean

Work: Assistance: 3 sets on ALL

dumbbell seated curl: 8 reps

barbell close grip curl: 15 reps

cable rear delt: L/ R: 10 reps