Wednesday
4/23
A. Take 12 minutes to complete the following
Hang squat clean x5,4,3,2,1
*starting load @ 75%-80% of 1RM or 4-5 RPE with last single being tough
*All sets need to be good working sets
B. 3 rounds for time
Row 21/15 cals or Echo bike 16/12 cals
18 toes to bar or 21 v-ups
9 Front squats @ 165#/110#
15 minute time cap
Essentials
A. 4-5 sets
A1. 10 shoulder to overhead
A2 10 front squats (bar or goblet)
A3. Echo bike 60 seconds @ tough but repeatable effort
*rest walk 2-3 min b/t sets
B. 3-4 sets
DB rows x6-8/arms
Seated jumps to box or plates x4-6
Side plank 20 seconds/side