• Daniel LaPointe

Friday, September 14


2 rds :30s Samson Stretch each side :30s Alternating Samson Streches :30s Warrior Squats Followed by... 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses 5 Front Squats 5 Hang Squat Cleans

Squat Clean (3x3, 3x2, 3x1)

On the Minute x 11: Minutes 1+2+3 - 3 Squat Cleans Minute 4 - Rest Minutes 5+6+7 - 2 Squat Cleans Minute 8 - Rest Minutes 9+10+11: 1 Squat Clean

Front Squat (2x4,2x3,2x2)

Week 1 of a 5-week progression. 2 Sets of 4 @ 70% 2 Sets of 3 @ 75% 2 Sets of 2 @ 80%

Fire Ball (Time)

3 Rounds: 27/21 Calorie Row 21 Pull-Ups 15 Burpee Box Jump Overs (24"/20")

**EXTRA**

Metcon (AMRAP - Reps)

Alternating OTM x 10 (5 Rounds) Even Minutes - 5 Push Presses Odd Minutes - :30s for Max Bar Muscle-Ups

(score MU reps) Note Weight

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