Wednesday, October 18th

A.

STRENGTH:

5 Minute EMOM (from rack)

With an EMPTY Barbell….

2 Overhead Squats with 3 Second Hold in the Bottom Position.

B.

5 Minute EMOM (from rack)

Behind the Head Jerk – 2 Reps/EMOM @ 55% 1RM OHS

*Hold 2 seconds with barbell above head. Stay tight and be focused on active shoulders + tight midline.

C.

9 Minute EMOM (from rack)

Sets 1-3 - 4 Reps @ 50%

Sets 4-6 – 3 Reps @ 55%

Sets 7-9 – 2 Reps @ 60%

METCON:

15-12-9-6

OHS @ 60% 1RM

40-30-20-10

Ab Mat Sit-Ups