April 10, 2019

Strength

Bench Press 3-3-3+

Use 70, 80 and 90% of 1RM. Max reps on last set.

Performance

For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)
15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)
12 – 9 – 6
Lateral Barbell Burpees
Thrusters (95/65)

Fitness

For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (75/55)
15 – 12 – 9
Hanging knee raises
Hang Squat Cleans (75/55)
12 – 9 – 6
Burpees
Thrusters (75/55)