A. EMOM 12 minutes
min 1: 5-7 Clean grip Romanian deadlifts @ 135#/95# @ 3010
min 2: Strict/banded strict pull-up x 6-10 reps w/ slight pause chin over bar
min 3: weighted RKC plank 30-45 seconds
B. For time
10 Power Snatches @ 115#/75#
50 Walking lunges
8 Power Snatches
40 box-jumps 24"/20"
6 Power Snatches
30 toes to bar
4 Power Snacthes
20 burpees
2 Power Snatches
10 Atomic Sit-ups 45#/25#
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S