03.1.2019
Warm up:
| 3 Rounds: |
| 10 Ring rows |
| 10 Medball cleans |
| 10 Goblet squats |
| 1:00 goblet squat hold |
| 2×8 each (w/empty barbell) |
| Hang clean shrug |
| hang squat clean |
| push press |
Strength:
| E2MOM 16:00 (8 Rounds) |
| 1 Hang squat clean + 1 Squat clean + |
| 1 Jerk (power or split) |
| (building) |
Conditioning:
| 4 Rounds |
| 100m Farmers carry (AHAP) |
| 30 Double unders |
| 10 Strict ring dips |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Pec/Deltoid smash |
| 2. Wall squat |