Warm-up:
3 Rounds
95 lb Push Press - 10
95 lb Hang Power Clean - 10
Push-up - 20
Strength:
Bench Press - 5x3
Met-Con:
15 min AMRAP
75 lb Push Press
Do as many reps possible in 15 min. Every time the bar touches the ground, do 15 Sit-ups
Assistance:
JM Press - 2x8-10
Tri Pushups - 2x20+
Ring Dips - 3x10-15
Strength = 135x6, 185x5, 205x3, 225x2, 235x1
ReplyDeleteIt's scary to me to lift that much without a spotter!
METCON: 30,20,20,20,20,24,24 = 158 reps
situps = 15x6 = 90 reps