Wednesday
A. 8 min EMOM
Hang squat clean x 3 reps
-load @ 75% of 1RM hang squat clean or 4-5 on RPE scale
B. 3 rounds for time
Row 300m/250m or Echo bike 15/11 cals
10 deadlifts @ 185#/125#
20 push-ups
Essentials
A. Complete 4 sets of the following:
A1. 40 sec DB step-ups DB per hand
rest 20 seconds
A2. 40 sec barbell inverted row
rest 20 seconds
A3. 40 sec Max DB z-press
rest 20 seconds
*rest 1 min after set 2
B. 4 Rounds for time:
50 jump rope
14 shoulder to overhead w/barbell
14 alternating v-ups
*run 3 shuttles after ever round
Cash out: 300-400m cooldown walk