Tuesday - 30 September

Get Ready

3 Rounds

Barbell Complex (65 / 35)

3L/3R Scorpion Stretch

           

Strength

(3-3-3-3) 3 – 3 – 3 – 3

Front Squat**

Shoulder Wall Slide

**your first (4) sets are warm up sets to a HEAVY 3RM.  Your last (4) sets should stay at that HEAVY weight.  Don’t waste the first (7) sets warming up to a heavy last set.  

Get heavy quickly – and stay there.

Finisher

3 Rounds

• 4 Touch n’ Go Power Cleans (135 / 95)
• 4 Box Jumps (24” / 20”)
• 4 Strict Pull ups or 1 Rope Climb