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
For load: (30:00 cap)
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.