WARMUP
800M/600M ROW OR SKI
– THEN.
20 BANDED GOOD MORNINGS
20 ALT BODY WEIGHT RDLS
10 RUSSIAN BABY MAKERS
10 ALT BTM SQUAT ROTATIONS
10 EB DEADLIFTS
then..,
STRENGTH
DEADLIFTS
EVERY 2 MINS X6 (12 MIN)
6 REPS @50%
6 REPS @60%
5 REPS @65%
5 REPS @70%
4 REPS @75%
2 REPS @80%
SUPERSET EACH RD WITH :20 SEC HANG
then..,
EMOM 18
M1: 15/12 CALS
M2: 14 ALT HANG DB SNATCHES
M3: 15/12 CALS
M4: 14 ALT HANG DB CLEAN & JERKS
M5: 15 T2B / 18 ALT VUPS
M6: REST
@20:00
1 RFT
20/15 CALS
20 ALT HANG DB SNATCHES
20 T2B
20 ALT HANG DB CLEAN & JERKS
20/15 CALS
8 MIN CAP
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