Strength

Front Squat 5×15 @ 50%

MetCon

“Isabel”

For Time:

30 Snatches (95/135#)

Olympic Lifting

i) Snatch Pull 4×4 (Ascending)

ii) Snatch Deadlift 6×2 (Ascending)

iii) EMOTM 12 Minutes of:

2-Position Power Snatch

iv) Overhead Hold 5x30s (Ascending)

vi) Rack Holds 5x30s (Ascending)

Strength

i) Bench Press 1RM [5-3-2-2-1-1-1-1]

ii) EMOTM 5 Minutes of:

10 DB Chest Press (35/50#)

MetCon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pullups

[12 Minute Time Cap]

Strength

i) Deadlift 5-5-4-4-3-3-2-2-1-1 (Ascending/HEAVY)

ii) Good Mornings 5-5-5-5 (Ascending)

MetCon

For Time:

30 Calories Assault Bike

[3 Minute Time Cap]

Email jeff@rivercitystrengthandconditioning.com To Reserve Your Spot Now!!!