Tuesday May 31

Strict Press

Warm Up

3 rounds

10/8 cal Row @increasing intensity

10 Hollow rocks

5/5 Hanging scapular C.A.R’s

Specific

3 sets @ascending

3 x 1 & 1/2 Strict press @light, mod, mod-heavy

10 Banded W-Y 

Metcon prep

5 Dual DB Deadlifts

5 DB Hang cleans

5 Weighted sit-ups*

5 Cal Row/Bike @ sprint 

Weightlifting

Strict press

3 RM

Murph athletes

5 x 3 @ across @ 6/10

Focus on the Lat and OH stretching, using the press as a reference 

Workout

6 rounds for time

10 DB hang clean 2 x 22.5/15

15 Weighted abmat situps 1 x 22.5/15

20/16 Cal Row/Bike

TC: 18 min

Score: Time

Scaling Options

RX+

GHD

SC

6 rounds for time

10 DB hang clean 2 x 15/10 Kg

15 Weighted abmat situps 1 x 15/10

20/16 Cal Row/Bike

FIT

6 rounds for time

10 DB hang clean @ moderate x2

15 abmat situps

15/12 Cal Row/Bike

Accessory

Shoulder health

Prone angels

5 x 12 reps 

Open Gym Sundays Work Out AMRAP 10 minutes 10 Cal Machine 10 Slam Balls Rest 2 minutes AMRAP 10 minutes 10 DB …

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