_HMM9221.JPG

WEIGHTLIFTING WEDNESDAY!

Warm-up:
Straight Through
1k Row
30 Empty Bar Hang Squat Cleans
30 PVC Pass Throughs

Strength
A. Back Squat 4×6 @75%+
5-10lbs Heavier than last week

LITE = 6x6 Goblet Squats


B. Squat Clean
Warm Up
4×2 @ 60-70%
With pause at knee
drop and reset

Then

7×1 @ 82.5-92.5%

Side Work & LITE WOD:
5 Rounds:
25/15 Calories on Assault Bike or Rower or Ski
Rest 3 Minutes

IMG_3829.JPG