Announcements:
This Thursday’s Olympic Lifting class will run as regularly scheduled at 6:30PM. However, Saturday’s noon Olympic Lifting class is cancelled. For those of you in the Oly program, you may come in on Sunday during open gym from 10AM – 12PM to get in the programming for the missed day.
Strength:
A. Bench Press: 5 – 3 – 1+ (75% – 85% – 95%)
B. Weighted Pull Ups: 5 – 3 – 1+ (75% – 85% – 95%)
Conditioning:
3 Rounds:
- 10 Strict Press (75% TM)
- 15 Unbroken Wall Balls (20/14)**
- 20 KBS (55/35)
- 90 sec Rest
**5 Burpee penalty every time you drop the wall ball
Extra:
Seated DB External Rotation: 3×8