4x6 Tempo close Grip Bench Press (31X1)
3 sets of:
6-10 single arm KB Bottom Up Presses
8-12 single arm KB/DB row (on bench)
Rest 60sec
In Teams of 2:
100/70 cal row
50 Burpees
800m run (in 200m pieces)
(10min cap)
EMOM 3:
- 5 Behind the Neck Press (Snatch Grip)
Rest 1 Min
EMOM 3:
- 4 Behind the Neck Push Press (Snatch Grip)
Rest 1 Min
EMOM 3:
- 3 OHS (32X1)
- Find heavy Double
(TC: 9 Min)
- 50 DB Hang Squat Snatches (22,5/15)
(TC: 10 Min)