05
02 '19
Skills/conditioning
10min EMOM alternating
15/12 cals row
30 double unders
*For added challenge, use a Zeus rope
METCON
For time:
10-1
Thrusters 95/65
1-10
Chest to bar pull ups
Accessory work
Shoulders steel
Dumbbells lateral raises 3×8
Weightlifting
30 snatch 135/95
*In the least amount of sets. Rest as needed between sets. If you can’t chain more than 10 reps, go lighter. This should be a 3 to 5 set workout
Gymnastics
5 sets
3 leg raises
2 L- pull ups
Core
Accumulate 90sec of:
Front planche hold
