Friday: 112417 (3-5)


Warm-up:

ME Lower: Find 1RM
Sumo Deadlift:

Accessory: 2-4 sets x 6-15 reps
Hamstrings Exercise:

MetCon:
3 RFT:

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Friday: 111017 (1-5)


Warm-up:

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

Weightlifting:
Clean + Jerk: 75%x(1+1)x10

ME Upper:
Box Squat: Find 1RM

MetCon:
3 RFT:

400m Run
Barbell Pushup
Pendlay Row

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