Gym: 

Strength:

Your Next Lift:
3 sets of 5 reps at working weight
Goal is to add 5-10# from previous cycle on upper body lifts and 10-20# on lower body lifts.
Remember to alternate Strict Press & Push Press every other cycle and Front Squat every 3rd cycle.

Metcon:

3 rounds for time of:

15 Hang Power Cleans, 135/95 lbs

15 Burpees

Virtual:

STRENGTH:

5 Supersets of:

1a) single leg RDL x 8 each side

b)Goblet squat (tempo 2 down/2 bottom pause/2 up) x 8

METCON:

15 minute amrap:

5 burpees (strict)

10 floor wipers

15 kb swings