COMPLETE
Early am EMOM
40 min clock
Min 1: air runner – :50
Min 2: 3 sandbag over shoulder + 6 sandbag squats + 90’ bear hug walk
Min 3: ski. :20 hard :10 easy :20 hard
Min 4: :10 HS hold + :10 ring support hold + l sit hold max or til :50 clock
A. Clean & Jerk Ladder
50% x 10
60% x 8
70% x 6
80% x 4
90% x 2
*athletes change your own weights
*goal = fastest time, while considering making all your lifts
B. AFAP
20/15 muscle ups
40 DB box step overs 50/35’s over 24/20”
40/32 cal bike
20 db devils press ^
C. 2 rds
1000m row
50 ghd sit-ups
250 double unders