1. EMOMx10
Odd: Row 20/15 Cals
Even: 1 heavy dumbell Front Squat + 1 Strict Def. HSPU. – you choose the weight and deficit.
2. Teams of 2:
30 Lateral Burpee Box Jump Overs (20″)
30 Snatches (115/75)
30 Lateral Burpee Box Jump Overs (20″)
30 Clean and Jerks (155/105)
30 Lateral Burpee Box Jump Overs (20″)
30 Thrusters (135/95)
*Share reps as needed
30 Lateral Burpee Box Jump Overs (20″)
30 Snatches (115/75)
30 Lateral Burpee Box Jump Overs (20″)
30 Clean and Jerks (155/105)
30 Lateral Burpee Box Jump Overs (20″)
30 Thrusters (135/95)
*Share reps as needed
The gym is open!
ReplyDeleteI warmed up on the rower, easy 500 and then more warming up in the powerlifting room. Amazing how good I felt.
Strength: BS 3X5 @ 255.
Conditioning: 10 AMRAP
3 Power Snatches @ 95
5 Ring Dips
10 TTB
I got 6 full rounds.
Cashout: 50 Evil Wheels, those sucked.
Did some accessory grip work, but my hands and forearms were pretty stinkin' tired all ready, so I just did one set with each hand of 10 hand circles with a 5 lb plate.