In 10min work Up to a heavy set of 3 Push Press (3s ecc.)
3 Sets of:
8-10 DB Rom. DL
Rest 60s
6-8 Side Lunges (each side/KB btw. Legs)
Rest 60s
3 rounds of:
12 renegade rows
20m single arm KB Carry
20 Bent over Reverse flys
Rest 60s
Work Up to a heavy weight for:
Clean Deadlift (3sec hold at knee)
2 Clean Pull from below knee
Hang Power Clean (2sec hold in catch)
Then 10 Power Cleans for Time at heaviest weight
5/4/3/2/1
- each Set heavy -
8min EMOM:
1 Front Squat (5s pause in Squat)
- build to a heavy Single -