July 2, 2019

Strength

Shoulder press

3-3-3+

Add 5 pounds to your 1RM. Lift 70, 80 and 90% of that number. Perform an AMRAP at 70% after last set.

Performance

For time:
10 Squat cleans 135/95
50 GHD Sit-ups
8 Squat cleans
40 GHD Sit-ups
6 Squat cleans
30 GHD Sit-ups
4 Squat cleans
20 GHD Sit-ups
2 Squat cleans
10 GHD Sit-ups

Fitness

For time:
10 Squat cleans 95/65
50 Ab-mat Sit-ups
8 Squat cleans
40 Ab-mat Sit-ups
6 Squat cleans
30 Ab-mat Sit-ups
4 Squat clean
20 Ab-mat Sit-ups
2 Squat cleans
10 Ab-mat Sit-ups