Thursday December 6th:
That was a fresh 7-mins lol. Awesome work on a quick, tough workout.
Also, if you are super sore from squats—be sure to hit some Glute-Bridges, and spending some time sitting in a squat (opening ankles and hips).
Supersetting Strict press and barbell rows.
Have fun with the metcon, and pick a weight that allows you to get some rest.
See you in the gym
Strength: Strict Press
5 x 5 @ 70-80%
Barbell Uprght Row
Metcon: Every 3 Minutes for 12 Minutes (4 sets)
Row/Bike/Ski 12/8 Cals
5 DB Power Cleans
5 DB Thrusters
L1: Strict HSPU, 70/50
L2: Kipping HSPU, 50/35
L3: 10/6 Cals, KHSPU to 1 ab-mat or Pike HSPU, 35/20
L4: 10/6 Cals, 5 Pushups, 25/15