1) Back Squat 1 x 5, 1 x 10, 1 x 15
-quickly work to a heavy 5 and then drop weight for 10 and drop again for 15
2) 12 Min EMOM
1- 4 Bar Muscle-ups + 6 DB Thrusters (50s/35s)
2- 4 Bar Muscle-ups + 6 DB Thrusters (50/35s)
3- Rest
3) For Time:
5 Rounds
15 Cal Row
15 Wallballs (20/14)
10 Bar Facing Burpees
10-8-6-4-2
Power Snatch (115/75, 135/95, 155/105, 185/125, 205/135)
New round starts every 4 minutes
you have a 1:30 cap to finish the burpees (this is a recommended cap to push everything and get to the snatches in a world of hurt)
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