Wednesday 9/2/15

Cycle 1 Day 18

1. Warm-up

2 Rounds

30 Double-unders or 90 Singles

10 Horizontal ring rows

15  Band Pull-ups

2. Strength

a. Back squat 4×4 @87.5%

b. Strict press speed work – EMOM 10 minutes 3 reps @67.5% AFAP

Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.

3. Met-Con

AMRAP 12 Minutes

4 Pull-ups + 3 CTB +1 Muscle Up      Scaled:  5 Pull-ups + 3 CTB

8 Shoulder to OH 165/110lbs

12 Cal Row

Cool Down:  Butterfly stretch, Pigeon,  Shoulder mob, Foam Roll/lacrosse ball smash