10 min EMOM
3 Deadlifts
Increase Wt for Sets 1 – 5; Sets 5 – 10 use the same wt at 75-80% of 1 rm
followed immediately by …
5 min EMOM
1 rep Power Snatch
increase weight throughout
METCON
Death By Burpees
Turkish Get Ups Skill Focus working towards 1 RM
(1 RM is both arms being able to complete the movement)
12 min AMRAP
2 Squat Cleans (115/75)
2 Pull Ups
4 Squat Cleans
4 Pull Ups
6 Squat Cleans
6 Pull Ups
and so on…
7 min to complete
50 Wall Balls
50 Hollow Rocks
50 Wall Balls
rest 3 min
7 min to complete
40 HR Push Ups
50 Hollow Rocks
40 HR Push Ups
rest 3 min
7 min to complete
30 Box Jumps
50 Hollow Rocks
30 Box Jumps
