2020 HIGHLIGHTS

MEET DR. KIM

SCALED IS IN GREEN, IF YOU NEED MORE SCALING…. NO PROBLEM.  

NOTHING OVERHEAD IF YOU HAVE SHOULDER OR NECK ISSUES. DO LANDMINE

PRESSES, INCLINE ROWS ON BENCH OR MEDIAL AND FRONT DELTOID RAISES.

 ASK YOUR COACH FOR MORE MODIFICATIONS. 

REVIEWING ALL OUR LIFTS THIS WEEK

WARM-UP

3 POS. CLEAN

EMOM 10 minutes: 1 complex of the following

1 High hang + 1 Hang + 1 Regular clean

 

METCON (TIME)

Performance

30 Thrusters 95/65      30 Thrusters/ FRONT SQUATS 

30 Pull ups                  30 Jumping pull ups FROM BOX / RINGS 

20 Thrusters 115/85    30 Thrusters/ FRONT SQUATS 

20 CTB                        20 Jumping pull ups FROM BOX / RINGS 

10 Thrusters 135/95    30 Thrusters/ FRONT SQUATS 

10 BMU (BAR MUSCLE UP)   10 Strict pull ups 

 

Finisher 3x

5 ps transverse lunge with O/H slam ball 

5 ps Kb drag side to side in plank