Friday, December 30th 2022

WARM UP

-20 Rower Pulls

-20 Russain KB Swings

-20 Air Squats

-20 Russian Swings

-20 Rower Pulls

into,

Barbell Warm Up

-6 RDLS

-6 Muscle Cleans

-6 Front Squats

-6 Strict Press

-6 Good Mornings

-6 Back Squats

-6 OHS

Then,

Build to Back Squat Weight

STRENGTH

E2M x 4

4 Back Squat @ 74-88%

:02 pause in hole for first 2 reps ONLY

METCON

For Time

20 Front Squats @ (165/115) (Rx+185/125)

20 Strict Pull ups

right into

25/20 cal row

right into

5x

3 Front Squats

5 Strict Pull ups (Rx+BMUs)

*first part should be broken up, 2nd part should be unbroken