5.14.2019
Warm up:
| Tabata alternating 3 Rounds: |
| Kbell push press (Left) |
| Single arm front rack KB front squat (L) |
| Kbell push press (right) |
| Single arm front rack KB front squat (R) |
| Then 2 Rounds: |
| 12 Banded lat pull down |
| 20sec Hollow hold |
Weightlifting:
| Split Jerk/Power Jerk (from the rack) |
| E2MOM 14:00 (7x) |
| 3-3-3-3-3-3-3 |
| (building) |
Conditioning:
| AMRAP 14:00 |
| 7 Squat clean (135/95) |
| 14 Hand Release push ups |
| 7 Pull ups |
| Rx+ |
| 165/115 |
| Chest to bar |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Banded overhead distraction |
| 2. Plantar surface smash |