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TUESDAY 4.10.2018

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STRONG
Warm-up
Empty Bar

50 Upright Rows
Warm-up
Clean High Pull + High Hang Vertical Squat Clean
5 reps with 50 % 1RM
Weightlifting
One Clean EMOM (15 rounds total)

5 rounds of 1 at 82%

5 rounds of 1 at 87%

5 rounds of 1 at 92%
METCON-BURN
METCON
Back Squat 1 X 10 @50%

Rest 0:60 then-

ME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip)

Rest 0:60 then-

Back Squat 1 X 8 @ 60%

Rest 0:60 then-

ME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip)

Rest 0:60 then-

Back Squat 1 X 6 @ 65%

Rest 0:60 then-

ME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip)

Rest 0:60 then-

Back Squat 1 X 5 @ 70%

Rest 0:60 then-

ME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip)

Rest 0:60 then-

Back Squat 1 X 6 @ 65%

Rest 0:60 then-

ME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip)

Rest 0:60 then-

Back Squat 1 X 8 @ 60%

Rest 0:60 then-

ME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip)

Rest 0:60 then-

Back Squat 1 X 10 @50%

Finished