WEIGHTLIFTING WEDNESDAY
Warm-Up
Straight Through:
25 Dumbbell Deadlift
25 Dumbbell Hang Cleans
25 Dumbbell Push Press
Row 500m
Strength:
A. Back Squat 4×6 @75%+
5-10lbs Heavier than last week
B.
Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee & drop and reset
Then
Squat Clean
7×1 @ 90%+
Sidework/LITE Metcon:
3 Rounds:
40 Push-Ups
40 Sumo DLHP 75/55lbs
400m Run
Rest 2:00
LITE = Use KB for Sumo DLHP