11092019

8
Nov

11092019

Cycle 1, Week 1, Day 5

Warm-up
60 sec Handstand Hold or Plank
60 sec Squat Hold
then, 2 Rounds
12 PVC Pipe OHS (2nd Round Empty BB)
12 Box Jumps, Step Downs

Strength
10′ EMOM
3 OHS @ 50 – 70% of 1 RM Snatch

Met-Con
1 Partner working at a time
11′ AMRAP
9 Bar Facing Burpees
20 Hang Power Cleans
19 Shuttle Runs (25′)

Extra Work
With a Partner (1 working at a time)
5′ AMRAP Ring Dips