Thursday: 112317 (3-4)


Warm-up:

DE Upper: 40% x 3 x 5-10
Speed Bench (Bands):

Accessory: 2-4 sets x 6-15 reps
Triceps Exercise:
Back Exercise:

MetCon:
3 RFT:

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Thursday: 111617 (2-4)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Power Snatch: Find 1RM

DE Upper:
Speed Bench (Bands Down): 40%x3x5-10

MetCon:
3 RFT:

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Thursday: 110917 (1-4)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Hang Power Snatch: Find 1RM

DE Upper:
Speed Bench (Bands Down): 40%x3x10

MetCon:
3 RFT:

Pullup
Reverse Lunge
AB Circuit

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