Warm Up
Row 250m
Dynamic Drills
Then
- Scap Pull Up x 10
- KBS x 10
- Push Press x 10 (45/35)
Workout of the Day
A.
EMOM for 12 minutes
- Odd – Ground to Overhead x 5-7 (135/95)
- Even – Toes to Bar x 5-7
Rest 4 minutes, then:
EMOM for 12 minutes:
- Odd – Hang Power Clean x 5-7 (135/95)
- Even – Burpee Box Jump x 5-7 (24/20)
Rest 4 minutes, then:
EMOM for 12 minutes:
- Odd – Row 10-12/8-10 Cals
- Even – KBS x 12-15
