1. Strength
EMOMx10:
Odd: 5 Power Cleans – you choose the weight
Even: 5 Front Squats From a Rack – you choose the weight
EMOMx10:
Odd: 5 Power Cleans – you choose the weight
Even: 5 Front Squats From a Rack – you choose the weight
2. Conditioning
20 Strict HSPU
20 Strict HSPU
20 Towel grip pullups
20 Burpee WallBalls (20/14)
20 Hang Squat Cleans (135/95)
40′ dumbell Walking Lunge
20 Hang Squat Cleans (135/95)
40′ dumbell Walking Lunge
3. Conditioning
3 RFT:
20 Calories on Rower
20 Calories on Assault Bike (sub elliptical or Jacobs laddes)
3 RFT:
20 Calories on Rower
20 Calories on Assault Bike (sub elliptical or Jacobs laddes)
2 comments:
Used 155 for both movements on the EMOM.
Can't do HSPU strict, did strict pull ups since I don't have two towels in my gym bag. 18:57.62, HSPU took me forever.
EMOM: Used 105# for the first six rounds. Used 95# for the last four.
Did 10 hang squat cleans afterwards. I thought I had formation (turns out it was optional, thanks for nothing training email) so I left early.
Also, shout out to SFC Tremblay for KICKING ME IN THE FACE.
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