Monday
5/18/2026
For time
50 single DB hang squat clean @ 50#/35#
50 box-jump overs 24″/20″
600m Run
50 no jump burpees
600m Run
50 box-jump overs
50 single DB hang squat clean @ 50#/35#
*22 minute time cap
essentials 5-18-26
A. EMOM 16 min
Min 1: Dual KB overhead step-ups
x12-16 reps
min 2: Hollow hold :15 + :15 bicycle crunches
min 3: supinated grip pendlay rows x10-12
min 4: 50 jump rope
+
B. AMRAP 7 min
4-8-12-16-20…
Reverse lunges
Barbell push press
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