Monday, 06/14/21

run, front squat, pull ups
By
Jessie Strange
December 27, 2020
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Strength & Conditioning

5 Rounds

400 m Run

20 Front Squat 95/65 (Rx+ 115/80)

15 Pull Ups (Rx+ CTB)

1 minute rest

*last round started by minute 30:00

Extra Credit

Gymnastics

1) 7 - 5 - 3

Muscle Ups

*- 20/17 Calorie Bike on the dash

2) 5 Rounds

10 Strict Pull Ups

15 GHD

20/15 Push Ups

1 minute rest

3) 3 max sets Muscle Ups, 3 minutes rest between

Strength

1) Snatch:

EMOM 7 Power Position Snatch

EMOM 7 Hang Snatch

EMOM 7 Full Snatch

2) 6 x 3 TNG DL @82%+

3) 6 x 2 Pause Front Squat:

2 @ 84%, 2 @ 86%, 2 @ 88%

Bootcamp

3 R; 1 min rest between rounds

20 Box Jumps
20 DB Push Press
20 Thread the Needle (10 each side)
20 Goblet Squats
20 Cal Row
20 Crunches

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