Day: December 21, 2021

12222021

POWERLIFTING

Week 4 Day 3

Build to a 3 rep Pin Press

Pendlay Row

12×3@60%

Barbell Floor Press

12×3@60% of Bench

Reverse Grip Barbell Row

8×8@45%

Arnold Press

8×8

Chin Ups

8×8

Barbell Tricep Extension

8×8

EMOM x 10

25 DUs + 1 Squat Clean (~70-75%)

AMRAP x 15

15 Bar Facing Burpees

10 Thrusters
Pick a weight for the thrusters that makes you question if you can do 10 unbroken.