Atarim

Strength:
Push day

Push (by athletes individual monthly goal):

Deficit HSPU or progression
5xME (90 sec rest between sets)

OR

Ring dips
8x3x5RM
(40-60 sec rest between sets)
then

“Grace”
30 reps for time:
Clean and Jerk (135 lbs)

 

Dizengoff

Strength:
Push

Push (by athletes individual monthly goal):

Deficit HSPU or progression
5xME (90 sec rest between sets)

OR

Ring dips
8x3x5RM
(40-60sec rest between sets)
then

Metcon:
3min AMRAP burpee pullup
1min Rest
3min AMRAP KB swing 24/16
1min Rest
3min AMRAP
Row for calories

Post your results to the Whiteboard.