Wed, 100318

“Please, don’t let him bring back the row / burpee Emom just yet”

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Weightlifting :

A. Emom x 8

3 deadlifts + 2 hang power cleans + 1 front squat + 2 hang squat cleans + 3 shoulder to oh – 165/113

B. Back SqT – 2×4@80%, 2×3@83%, 2×2 @87%

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Gymnastics :

5 ring Push-ups + 5 strict hspu

X 5 sets ; Choose height or weight

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Conditioning:

MAP training @80%

amrap 10

10 alt DB snatch 70/50

10 box jumps 30/24

10 OHS 95/63

Rest 4 min

Amrap 10

Row 250m

25’ Hs walk

25 DU (heavy rope if you have)

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