Warm up:
Minutes 1 - 5 - 9 Fifty Double unders
Minutes 2 - 6 - 10 Twenty Pistol Squats
Minutes 3 - 7 - 11 Ten toes to bar
Minutes 4 - 8 - 12 Five strict pull ups
Skill:
We are maxing this week, so no skill
Strength:
3x5 light weight
1x3 at about 70%
1x2 at about 80%
3 to 5 single reps - shooting for NEW max
Deadlifts
Metcon:
E4MOM till unable to complete a full round - YOU MUST DO 3
18 calorie row
6 bar muscle ups
12 front squats 60/42.5kg
Cash out:
See 1-2-17
No comments:
Post a Comment