***4pm class is Open Gym today!
Strength
a) Back Squat – 5×4 (5 sec tempo down + 1 sec pause) @ 75-80%
b) One Arm High Pulls – 5×8 (each arm)
Conditioning
8 Min AMRAP – “2019 Master’s Qualifer WOD #4”
45 Thrusters 95/65#
45 T2B
45 Power Cleans 95/65#
45 C2B
WOD Notes: You may cut the reps in “half” or into a third and do an 8 min amrap (22 of each or 15 of each movement). Choose this option if your T2B & C2B are a weakness for you. Barbell should feel super light!
Assistance
Banded Plank – Tabata for as many rounds as possible
—anchor a thick band around J-cups under squat rack
