Wednesday 3 July 2019

A) EMOM 15:00

Min 1: 5 Strict Dips (Weighted, BW or Band)

Min 2: 8 Barbell Bent Over Rows (hold weight)

Min 3: 10/7 Cal Row Sprint

B) “Gwen”

For load: (30:00 cap)

15-12-9

Unbroken Clean & Jerks

-No pausing or re-gripping in any position.

-Hold the same weight across all sets.

-If you fail the first set, drop the weight and try again.

-Rest as needed between sets.

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