4.10.2019
Warm up:
| 800m dolphins run |
| then, |
| 3 Rounds: |
| 30sec barbell clean shrugs |
| 30sec barbell muscle clean |
| 30sec Cossack squats |
| then, |
| warm up power clean (5:00-10:00) |
Strength:
| [16:00] |
| EMOM 16:00 (8 Rounds) |
| 1. 4 Power Clean (increasing loads e/o/r) |
| 2. 8 Burpee over barbell |
Conditioning:
| AMRAP 8:00 |
| 6 Wall ball (20/14) |
| 4 Ring Dip (strict) |
| 6 Alternating Pistols |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Anterior compartment smash |
| 2. Wall squat |