Workout of the Day: Monday, 8.19.19

LCalRackREar.jpg

Weightlifting:

A1.: Front Squat (6 Sets x 3 (see note))

A2: Back Squat (6 Sets x 6 see note)

12min EMOM
even- Front Squat x 3
odd- Back Squat x 6
All reps to be done at 60% of 1RM Front Squat

Metcon (Time)

For time:
21 C2B Pull-up
21 Shoulder to Overhead (95/65)
15 C2B Pull-up
15 Shoulder to Overhead (135/95)
9 C2B Pull-up
9 Shoulder to Overhead (165/115)
6 C2B Pull-up
6 Shoulder to Overhead (185/125)
3 C2B Pull-up
3 Shoulder to Overhead (205/145)
time cap: 15 minutes
This is a significant volume of shoulder push/pull work. Choose weights you feel confident moving with great form under some fatigue. Break this up early, so you can move quickly.
Don't hesitate to modify volume AND weight. We're not here to stare at a bar.


Justin McClintock