9/24/18

Weightlifting
Back Squat
(3 Sets of 9)
(67-71-75%)
Rest as needed between sets, but aim to keep it to 3:00 or less
Metcon
Lucky 7’s
OPEN
5 Rounds:
7 Bar Muscle-Ups
7 Dumbbell Clusters (75’s/50’s)

PERFORMANCE
10 Chest to bar
(50’s/35’s)

FITNESS
10 Pull-ups
(35’s/25’s)

Movement options:
Ring row or banded pull-ups

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