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FRIDAY 7.14.2017

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STRONG
Shoulder Press
Empty bar X 10
30% X 8
40% X 5
50% X 5
60% X 5
65% X 5
75% X 5
85% X AMRAP

Remember- this is Wendler’s

Take 90% of your max and calculate your percentages from there.
STRENGTH
Barbell Front Raise
4 X 12

Do not swing or lean back to complete the reps
Take bar from thighs to overhead
STRENGTH
Tricep Extensions with a band
4 X 12 AHAP
METCON-BURN
CONNECTIVITY
Hollow Body Holds
8 X 0:25/0:10
CONNECTIVITY
Arch Hold on Stomach

4 X 0:25/0:10
CONNECTIVITY
Plank Hold
0:60 hold
METCON
Alternating Snatch/Box Jump EMOM
16 Minute Alternating EMOM

5 Hang Power Snatches 115/85

10 Box Jumps 24/20″