Weightlifting
I. Every 1:15 mins x 7 sets
7 x [ 4 Squat Cleans + 5 Front Squats + 6 Push Jerks ]
Work to a heavy complex for the day (must be unbroken).
II. EMOM 10
20 American Swings
You can take 1 round off during the EMOM, but once you fail another round your workout is over.
RX 24 / 16 kgs
Scaled 15 KB Swings ; 24 / 16 kgs
III. In 20 mins.
Find 1 RM Back Squat
Conditioning
AMRAP 16
12 Power Cleans
15 GHD Sit-ups / Abmat Sit Ups
16/12 cal Row
RX 135 / 95 lbs
Scaled 95 / 65 lbs
Conditioning (Option 2)
For Time
2 - 4 - 6 - 8 - 6 - 4 - 2 Ring Muscle-ups
40 Double Unders
Accessory Work
3 Rounds for Quality
8 Glute Ham Raises
45 secs Hollow Hold
20 Banded Good Mornings
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