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) |
[16:00] |
EMOM 16:00 (8 Rounds) |
1. 4 Power Clean (increasing loads e/o/r) |
2. 8 Burpee over barbell |
AMRAP 8:00 |
6 Wall ball (20/14) |
4 Ring Dip (strict) |
6 Alternating Pistols |
4:00 (2:00 L/R) |
1. Anterior compartment smash |
2. Wall squat |