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last day for Sexxxier By Summer photos!! Next week we will have a winner who is $800 richer.  Grab a trainer to take your photo by the end of the day.

Friday June 4th
Weightlifting
Strict Press (Double Progression Week 5)
6-8 Reps
superset with;
10-12 Hanging Weighted Knee Raises
Rest 2min. Repeat For 3 Total Sets. 

Metcon

For Time:

25 Snatches (75/55lb.)
25 Cal Assault Bike
25 Snatches (75/55lb.)
25 Cal Assault Bike
25 Snatches (75/55lb.)

Time CAP: 15min.

I want this to be as much as of sprint as possible. So try and just rip through it

PLEASE do not drop the bar today. 10s and 15s are fragile by themselves.

Accessory Work
Metcon (No Measure)

Optional Extra Credit: (Pick Only 1)

1.) 400m Farmer Carry with (2) 53/35lb. KBs
2.) 10-12 Weighted Tricep Dips. Rest 90sec. Repeat For 3 Total Sets.
3.) 12-15 DB Lateral Raises. Rest 90sec. Repeat For 3 Total Sets.