Weekly Warm-up
5mins roll-out/free style
2 Rounds:
- 1 Lap Bear Crawl
- 10-15 Split Squats/side [32x0]
- 10-15 Lateral Split Squats/side [32x0]
- 10-15 Ring Rows [3021]
- 10-15 Y’s, hold for 3 sec at the top.
- Arm swings + Legs swings
Part 1 NEW Q's: Split Squats 4 x 6-8 VETERAN Q's: Hang Power Clean 10 x 2 @ 85%
Part 2 Establish max # strict chin-ups (use Tuesday's max if you logged it)
Then: 12 minutes - one round on the minute
- 3 Deadlift @ 60% of 1RM
- Strict Chins-ups (33% of max reps)