9/4/2020

Warm-up
Warm-up
3 x
30 single jumps
10-20 band pull aparts
15 Good mornings (empty bar)
:20 glute bridge hold
5 broad jumps

Strength
Warm-up
10:00 EMOM
odd- 3 TnG Deadlifts- build each round
even- 3 seated box jumps (challenging height)

Deadlift (5×3 Building)

Metcon
Metcon (AMRAP – Rounds and Reps)
4:00 AMRAP
6 DB Power Cleans 50/35’s
6 Bar M.U/12 pull ups
24 D.U

Right into

Metcon (AMRAP – Rounds and Reps)
4:00 AMRAP
6 DB Front Squats 50/35’s
6 Lat Burpees Over DB’s
24 D.U