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MONDAY 11.6.2017

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STRONG
Bench Press
Take your 1 REP MAX and multiple it by .9

ex- 200 X .9 = 180

Then use 180 for the percentages below

40% of 180 etc….

5 X 40%

5 X 50%

5 X 60%

5 X 65%

5 X 75%

AMRAP X 85%
STRENGTH
100 Dips.
Break them up any way you’d like.
Ring or Stationary Dips.
 
METCON-BURN
SKILL WORK
Handstand Walk Practice
Take 5 minutes and get upside down.
Practice walking, handstand holding, freestanding, on the wall. Practice at whatever level you feel comfortable.
METCON
EMOM for 20 Minutes
Alternate Movements

8 Clean & Jerks (any style)
8 Lateral over the Bar Burpees

Choose a weight that is challenging but yet do-able to complete all 8 reps in the minute.