Muscle up Tech or EMOTM x8-10 RDL 8-8-8-8 Every 90 Sec x6 Bear Complex (p.clean – F.Squat -P.Press- B.Squat- Back P.press) “Baseline” 500m Row 40 Air Sqaut 30 situp 20 Push up 10 Pullups
Read MoreMuscle Clean – Heavy 3 Barbell Stepups 8-7-6-5 Weighted Dips 3x 6-8 *15-9-6 Dumbell Squat Snatch (each arm) Burpee Pullup P
Read MoreHSPU x3 EMOTM x8 Front rack duck walks Build to Heavy Clean (full) 5 rft 5 C2B 10 Wallballs 20 Situps
Read MoreBulgarian Split Squat (Weighted) 3 x 6-8 Snatch Grip RDL 5×5 Build each set (Focus on keeping scapula pulled back) 5 RFT 10 Ring pushups 20 KBS 10 Rev. KBS Lunges (each leg)
Read MorePress – 60% x5 , 65% x4, 75% x3, 80% x2 Front Squat – 4×4 @ 70% 15 Min AMRAP 5 Snatch (Full) 30 Double Unders 10 hop over burpees
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