WARM UP
30''/ 20''x6
- Machine
- Plate squat hold
- Overhead bar hold
STRENGTH:
12'
EMOM 6:
- 3 Deadlift
EMOM 6:
- 3 Shoulder to overhead (Split / push jerk / push press )
CONDITIONING
Every 3'/ 1'x4
A.
- 300m Machine
* Max reps single
-DB step over
B.
- 15 Clean and press
* Max reps
-pull ups / low bar pull ups / Ring row
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