5 Jan 17

Fitness
Performance
Deadlift 
5@67.5%
5@77.5%
5@87.5%
Metcon (3 Rounds for reps)
“AMRAP 5-4-3”

AMRAP 5
Row for Calories

Rest 1:00

AMRAP 4
Hang Power Cleans (135,95)

Rest 1:00

AMRAP 3 Push Jerk (135,95)

Competitors
Metcon (No Measure)
A. SPEED
TREADMILL SPRINTS
Warm up 3-5 minutes of warm up, walk/jog at 10 incline
Then
10 Rounds
:30/:30
10 Incline
8.0-10.0 speed you can increase each set
Goal is 5 sets at 10 speed

B. Strength
Deadlifts
5@67.5%
5@77.5%
5+@87.5%

C. Metcon
Amrap 3
500m Row
Max Deadlifts (275,185)
Rest 1:00
Amrap 3
500m Row
Max Hang Power Clean(185,125)
Rest 1:00
Amrap 3 500m Row
Max STO (155,105)

D.ACCESSORY
1. Bench Press
5@67.5%
5@77.5%
5+@87.5%

2. Pendlay Row
3×6 Heavier than last week

3. Partner or GHD – Glute Ham Raise
3×10

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