Warm-up
3 Rounds
10 Seated plate front raises
10 Bench dips
30 Double unders/singles
Then..
EMOM x 9-12mins
1st – 10 Light Barbell Hang Power Snatch/Hang muscle sn
2nd – Bike/Row/Ski 25sec @ High Effort
3rd – :30 Hollow hold or flutter kicks
Then…
Strength
1-1/4 Barbell Strict Press; 8,8,8,8 x every 2min
We are decreasing the reps by 2 for every set. I’d like you to increase your load from last week but still be able to finish all 8 reps with quality.
Metcon
12min. Running Clock…
100 Barbell Push Press 75/55
1000m Row
Max
Single Devil Presses in remaining time…
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