Thursday 12/21/17

Presley.jpg

Warm-up:

Dynamic Warm-up

Strength:

A.)  4 x :25 Flexed Arm Hang

4 x 10-14 Assisted Pull-up

12,10-8-6 Dumbell Row

B.)  3 Rounds

2-4 Legless Rope Climbs

5 Baby Mup

https://youtu.be/R5SoxwHoaYo

3 Negative Mup

https://youtu.be/WKf1PfMqfmU

Conditioning:

“DT”

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

*155/105#  Sc:  115/75#