Warm-Up
A) 2 rounds:
200m Run
100m Row
50 Double-Unders
B) 2 Rounds:
5 Strict Press
5 Back Squat
5 Strict Press
5 Front Squat
5 Strict Press
5 Overhead Squat
Strength
Double-Up
Choose one of the variations below you would like to work more on:
Clean Variation:
1 Low Hang Power Clean + 2 Power Clean from the floor
Snatch Variation:
1 Low Hang Power Snatch + 2 Power Snatch from the floor
Strength Tip
Objective: build to an RPE of a 7 for 3 sets of the complexes.
Low Hang = below the knee
Workout
EMOMDAY
EMOMx12 minutes:
Odd:
10 Wall Balls, 20#/14#
10 Pull-Ups
Even:
8 Deadlifts, 225#/155#
4 Burpees Over Bar
Workout Tip
Each 10 minute Clock will be a ladder with the run or row staying at 200m. Loads should be moderate to light.