Warmup
TABATA
Strength
[PRIMER A]
5 Sets For Quality:
3 Halting Clean Deadlift
[PRIMER B]
5 Sets of 3:
Strict Press Behind the Neck In Split
EMOM 5
CLEAN AND JERK
All Percentages Off 1RM Clean &Jerk:
2 Reps @ 40%
2 Reps @ 50%
2 Reps @ 60%
2 Reps @ 65% 2 Reps @ 70%
REST 2 min
EMOM 5
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 88%
Build to Heavy Single
WOD
AMRAP 4:
20 Double Dumbbell Box Step-Overs
20 Toes To Bar
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 4:
15 Double Dumbbell Box Step-Overs
15 Toes To Bar
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 4:
10 Double Dumbbell Box Step-Overs
10 Toes To Bar
Max Calorie Echo Bike
Dumbbells: 50 / 35 lb's
Box: (24"/20")
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