12072019

6
Dec

12072019

Cycle 1, Week 5, Day 5

Warm-up 
On a continuous 4′ clock
:15 of Air Squats
:15 Dead Hang from Pull Up Bar

Strength
Push Press + Ring Dips (or Hand Release Push-ups)
5 x 6 AHAP + 8 Ring Dips or HRPU’s
Increasing weight each round

Met-Con
For Time
20 Thrusters (95/65#)
30 Hang Power Cleans (95/65#)
40 Back Squats (95/65#)
50 Deadlifts (95/65#)
Fit: Reduced weight/reps

Extra Work
10 Rope Climbs for Time
Every 2′ including 0:00, 3 Sandbag Cleans