WARMUP
2 rounds:
10 ball slams
10 slamball goblet squats
10 ring rows
3 x 3-5 pushups + 5 sec down dog stretch
10 ball slams
10 slamball goblet squats
10 ring rows
3 x 3-5 pushups + 5 sec down dog stretch
Clean & Jerk X 5
– 5 reps EMOM x 5 sets
-Power clean & push jerk T&G
-Same weight across all sets; moderate-heavy
-Power clean & push jerk T&G
-Same weight across all sets; moderate-heavy
1 & 1/4 Front Squat
-1 rep EMOM x 10 sets
-Pause for 3 secs in the bottom of first FS today
-Stay @ 60-70% across; SPEED AND POWER IS THE GOAL TODAY – MOVE THE WEIGHT FAST!!!
-Pause for 3 secs in the bottom of first FS today
-Stay @ 60-70% across; SPEED AND POWER IS THE GOAL TODAY – MOVE THE WEIGHT FAST!!!
YOLO
10 min AMRAP
4 bar muscle ups
8 handstand pushups
16 KB swings 32/24kg
4 bar muscle ups
8 handstand pushups
16 KB swings 32/24kg
-Scale to chest to bar pullups & hspu’s as needed
-Beg scale to:
4 pullup progressions
8 pushups
16 kb swings
-Beg scale to:
4 pullup progressions
8 pushups
16 kb swings
Crossover iron scap
