Monday
For total time
30 Hand release Push-ups
30 single arm DB hang clean and jerks @ 50#/35#
+
Run 800m
+
2 rounds
15 Hand release push-ups
15 single arm DB hang clean and jerks
+
Run 800m
+
3 rounds
10 hand release push-ups
10 single arm DB hang clean and jerks
B. 3 sets for quality
10 single arm DB bent over rows/arm
Side plank 30-45 sec/side
18 DB skull crushers
Essentials
A. 12 min EMOM
Min 1: ring row/strict pull-up x6-8 @30×1
Min 2: double DB overhead walk 50m
Min 3: plank on elbows 30sec
B. For time:
75 jump rope
20 DB/barbell push press
30 front squats w/ bar/DB’s
20 DB/barbell push press
75 jump rope