Warm up: row 1k w/150 m sprint+21-15-9 Air Squats and push ups+row 1k w/150 m sprint


A) 3 sets of 1 clean+1 hang squat clean+1 jerk

Goal is not heavy. But speed. If you can get heavy  in 3 sets that’s great. But no misses. 15 minutes or less total time.

B) Back Squat 6×2 at 80%

C) 18 min emom

Min 1: 10 cal row+10 pull-ups 

Min 2: 15 burpees

Min 3: 20 wallballs 20/14*

*on last round of wallballs do as many as possible

D) accessory 

3 sets of 6-8 Reverse Grip BB Row w/4 sec negative 

3 sets of 6-8 Bench Press w/4 sec negative

75 ghd su

Sunday, July 2nd, 2017 at 10:21 pm / Competitive