Bike 3:00
30 Big arm cirlces fwd/bck
30 band pull aparts
30 Shoulder taps
:20 Star plank L
:20 star plank r
Then..,
2 rounds
empty bar
20 Bb strict press + 20 BB high pull
Then..,,
This is meant to be more of skill day with the 3’s and 2’s (lighter weights) but if you’re feeling good do 2’s and 1’s and hit something heavy.
EMOM x 4min.
12/9 Cal Bike/row/run. :35max
EMOM x 4min.
3 Hang Power Snatch build
EMOM x 4min.
12/9 Cal Cal Bike/row/run. :35max
EMOM x 4min.
3-2-1 Hang Power Snatch
EMOM x 4min.
12/9 Cal Cal Bike/row/run. :35max
EMOM x 4min.
3 Hang Power Clean and Jerk build
EMOM x 4min.
12/9 Cal Cal Bike/row/run. :35max
EMOM x 4min.
3-2-1 Hang Power Clean and Jerk build
*each station for 4min. straight.
*Try and go unbroken on those reps, even the hang clean and jerks.