Warm Up: Double under practice+dynamic stretching routine
Workout: From www.crossfitfootball.com
Bench Press 5x2 working up to heavy (1 min rest)
Front Squat 5x2 working up to heavy (1 min rest)
Weighted Pull up 5x3
15-10-5 of:
155# power clean + Ring dip
Notes:
Bench Press:
1st set @225#
2nd set @245#
3rd set @265#
4th set @285#
5th set @315#
Front Squat:
1st set @200#
2nd set @220#
3rd set @240#
4th set @260#
5th set @240#
Weighted Pull up:
1x3 16k kb
4x3 20k kb
Metcon time: 4:35
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