Tuesday, 11.17.20

A. emoms

Emom x 10

Minute 1: 20/15 cal bike

Minute 2: 8 Russian kB 70/53 + 8 no push burpees

Rest 3 min

Emom x 10

Minute 1: 5 hang power cleans (heavy but tng)

Minute 2: 25 DU + 5-8 strict hSPU (athlete specific)

Rest 3 min

Emom x 16

Minute 1: 100m weighted shuttle Run

Minute 2: 10 c2b pull-ups

B. 15-12-9 (2 bars)

Shoulder To overhead 205/133

Deadlift 315/223

+

12-15 min flush on rower

Crossovers symmetry / stretching / mobility