Tuesday
9/3
A. Front Squat build to a heavy single for the day
B. 21-15-9 for time
Power Cleans @ 115#/75#
Front Squats
Shoulder to overhead
Pull-ups
Essentials
A. 12 min EMOM
Min 1: wall ball x12-15
Min 2: barbell bent over row x8-12
Min 3: deficit push-ups max reps in :25
B. 4 total sets: rest 90 seconds b/t sets
Bike or row 10/8 cals
8 dual DB/KB hang snatches
10 box/plate jumps
8 dual DB/KB clean and jerks