1. Strength endurance
10:00 EMOM
3 Power Cleans (TnG) + 6 Alt. Front Rack Lunges
2. Fitness
10:00 AMRAP:
100m Run
3/6/9...(add 3 reps each round)
Thrusters (40/30kg)
Extras:
15:00 to hit a 1RM Split Jerk (use blocks)
Warm up 2 Rounds 10 Banded Face Pulls 10 Scap Push-Ups 10 Scap Pull-Ups 2 Wall Walks -Into- AMRAP x 6 MINUTES 100m Run 10 Push-up to Pike :20 Pike Hold 10 Kipping Swings :20 Hollow Body Bar Hang Ski
Warm up 2 Rounds 10 PVC Shoulder Dislocates 10 PVC Behind the Neck Press 10 PVC Hip Muscle Snatch 10 PVC OHS -Into- 2 Rounds 5 BB Hip Muscle Snatch 5 BB Behind the Neck Press 5 BB Snatch Balance 5 BB