A. Emom x 15
Clean and jerk
any variation or position, targeting 80-90%. can ascend
B. Clean grip deadlift 1” deficit : 3-3-3-3-3
C. Running clock
3 rds
200m run
50’ HS walk
Into,
2 rounds
400m sandbag run
100’ shuttle OH walking lunge 95/63
Into
1 rd w/ vest 20/14
800m run
200 double Unders
D. Emom x 5
Belly to wall strict handstand push-ups
* athlete choose #
E. 5 rds
20 banded scap squeeze
14 alt dead bugs
:30 l sit hold
20 banded face pulls
10 pvc dislocates