Friday

Strength:

Sumo Deadlift 

9 x 3@70%

New Set Every 1:00

 

Metcon:

[OPEN + PERFORMANCE]

For Time: 

1 Power Clean + 9 Dips 

2 Power Clean + 8 Dips 

3 Power Clean + 7 Dips

4 Power Clean + 6 Dips 

5 Power Clean + 5 Dips  

6 Power Clean + 4 Dips   

7 Power Clean + 3 Dips  

8 Power Clean + 2 Dips  

9 Power Clean + 1 Dips 

‍Barbell: (135/85) 

 

[FITNESS] 

For Time: 

1 Power Clean + 9 Push-Ups 

2 Power Clean + 8 Push-Ups

3 Power Clean + 7 Push-Ups

4 Power Clean + 6 Push-Ups

5 Power Clean + 5 Push-Ups  

6 Power Clean + 4 Push-Ups  

7 Power Clean + 3 Push-Ups 

8 Power Clean + 2 Push-Ups  

9 Power Clean + 1 Push-Ups

‍Barbell: (95/65) 

 

Accessory: 

Heel Elevated Goblet Squats 

4 x 15