strength
front squats
EMOM 2 x6 min
3x8 @ 70%
..right into
EMOM 3
pause front squats
3x3 63%
every 2:00 x8:00
clean + front squat + jerk
4x1 +2+1@73%
HWPO
400 row med
400 row faster
1:00 rest
500 row med
300 row faster
1:00 rest
600row
200 row
rest 1:00
700 row
100 row
as the distance gets shorter go faster !
HWPO CLASSIC
2/2/2/3/ 1:00 min rest
14/10 cal ass
8 burpee bjo
max clean n jerk 135 /95
choose a weight for small sets touch n go !
Comments