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Monday June 25, 2018

24
Jun

Monday June 25, 2018

Mobility/Activation: x 3 with empty bar

3 muscle cleans

3 hang power cleans

3 front squats

 

Strength: (% of baseline 1RM PC)

Warm Up Sets: 4 @ 50%, 3 @ 60%, 3 @ 70%

Working Sets: 4×3 @ 75%

 

Conditioning:

 

EMOM 12 min

 

Min 1: Max Rope Climbs

Min 2: Max Ab Mat Sit ups

Min 3: Max Wall Balls

Min 4: Rest

 

C: legless rope climb 15ft, 20/14

P: regular rope climb 15ft, 20/14

F: single arm ring rows, 14/10

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