A. EMOM 16min
min 1: Barbell strict press @ 21X2 x 3-5 reps; HEAVY keeping strict tempo
min 2: strict ring pull-ups x 4-6
min 3: Handstand hold x 30-45sec or practice handstand walk
min 4: double bent over KB row x 10
B. For time:
10 wall walks
Then:
Accumulate 2 min FLR
15 shoulder to overhead 155,105
100m farmers walk 70/h, 53/h
15 shoulder to overhead 155,105
Accumulate 2 min FLR
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H