Category: Uncategorized

10:30am

 10 min EMOM H.A.T.A 1 Deadlift 1 Clean 1 Front Squat   8 Rounds of Tabata: Push Press (75/55) 1 min rest Air Squat 1

Part One: 3x500m Row 1:1 Work/Rest Part Two: 25-20-15-10-5-10-15-20-25 KB Swing (53/35) Box Jump (24/20) (CF Endurance)

15 mins to find 1 rep hang power snatch H.A.T.A 3 rounds 5 min Amrap 3 Hang power Snatch at 70% 6 lateral Burpees 9

5x 1 powerClean+ 1 Front Squat+ 1 Jerk “find a max” H.A.T.A 3 Rounds 10 dead Hang Pull ups 30 Straight leg AB Mats “hands

6X3/6 FS/BS @ 85% (of 1RM Front Squat) – rest 60 sec. 21-15-9 “7 min cap” Push Jerk 135-95 Box Jump Then 3 min rest