Monday, July 29, 2019

A. Every 90sec for 5 sets complete the following, building to a TOUGH set of 3 in the front squats:

1 squat clean + 3 front squats

B. 10 min EMOM

Clean x 3 reps @ 65-75%

C. AMRAP 5 min

10-8-6-4-2

Front squats 155,105

Burpees

Rest 3 min

AMRAP 5 min

12-9-6-3

Hang power clean 135,95

Burpees

97 views0 comments

Recent Posts

See All

In teams of two complete: 15 min AMRAP 6-12-18-24-….. Front squats @ 115,75 Toes to bar Echo Bike Cals Rest 3 min 15 min AMRAP 6-12-18-24... Row Cals Shoulder to overhead @ 115,75 Box jumps 24,20

A. EMOM 12 minutes min 1- Row 45 seconds min 2- 5 devil press @ 50#/35# per hand min 3- Echo Bike 45 seconds min 4- FLR on floor 45 seconds *Goal is consistent pace on row and bike each set B. 10 minu

10 rounds for time 10 Single arm DB hang clean and jerks @ 50#/35# 10 Single DB step-ups 10 burpees Every 2 rounds run 200m/Row 250m/ Bike 15/10 cal