10 Almeida St
East Providence, RI 02914
(401) 426-3488

Tuesday, December 6th

December 05, 2016

FITNESS & LIFESTYLE

SKILLZ

Spend 10 Minutes working on Muscle Ups or Chest 2 Bars or Pullups

 

SPEED STRENGTH

EMOM 10 Minutes

5 Banded Clean Grip Deadlifts

ALL @50-60% 1RM

 

METCON

“Cliffhanger”

5 rounds

5 Power Cleans (155,105)

3 Muscle ups*

*sub 3:1 Strict C2B, Pullups, or Ring Row

 

SPORT & COMPETITION

  1. OLY

E2M for 14 Minutes

Clean Pull + Power Clean + Hang Power Clean

Work up to a Heavy

Focus on the 2nd and 3rd pull

2. Speed Strength

EMOM 10 Minutes

5 Banded Clean Grip Deadlifts

ALL @50-60% of 1RM

3. METCON

“Cliffhanger”

5 rounds

5 Power Cleans (185,120)

3 Muscle ups

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