Wednesday
A. EMOM 10 min
1 Clean pull + 1 Power Clean + 1 Below knee hang power clean
-building load from 155#/105# to a tough complex for the day
B. 3 rounds for time
Row 21/16 cals or Echo Bike 18/13 cals
12 Power Cleans @ 135#/95#
21 Wall ball 20#/14#
Essentials
A. For total time:
4 rounds
Bike 12/10 cals or 250m/200m row
10 hang power clean w/ bar or DB’s
12 push-ups
Rest walk 2:00
4 rounds for time
Bike 12/10 cals
10 shoulder to over head w/ bad or DB’s
12 toes to bar/ knee-ups
Extra credit: 2-3 sets
12-15 DB RDL’s
10 DB lateral + frontal raises