Monday
8/18
A. EMOM 12 minutes
min 1: Defecit goblet split squats x6 reps/leg
min 2: 10-12 Pendlay rows @ 115#/75#
min 3: weighted plank on elbows 45 seconds
B. 12 minute AMRAP
10 single arm DB hang clean and jerks @ 50#/35#
10 single DB step-ups 24″/20″
100m Run
*each round add 2 reps on the clean and jerks and step-ups
Essentials
A. EMOM 16 min
min 1- x6-8 @20×2 Tall kneeling DB strict press
min 2- 8 HEAVY Russian kettlebell swings + 3-4 box/plate jumps
min 3- pvc pipe ab mat sit-ups max reps in 40 seconds
+
B. 5 rounds for time
16 single arm DB thrusters
5 Power Cleans
*12 minute time cap