6 Dec 2018
Clean technique
Power position MC
Hang pull
Hang power clean
Tall clean
E.M.O.M 14 min
12 cal row
14 wall ball
Clean technique
Power position MC
Hang pull
Hang power clean
Tall clean
E.M.O.M 14 min
12 cal row
14 wall ball
FUNDAMENTAL BLOCK Push & Carry Strict Press DB/BB 8 x 3 sets Single Arm SP 10 x 3 sets Push Press Technique 5 x 6 sets Farmers Carry 45 sec x 3 rounds Suitcase Carry 30 sec x 3 rounds EMOM 10 min 15 s
Technique: Rope Climb Push Press 5x5 @80% of 1 RM For time: Barbell Complex w/ 50/25 kg 5 Power Clean 5 Front Squat 5 Romanian Deadlift *every round: 25 wall ball 5 Muscle Up/ 10 Pull-ups
Technique: Deadlift - Mobility & Position 5 x 4 sets EMOM 12 min 10 S. Press 15 Barbell Row 15 Ring Dips AMRAP 12 min 5/5 KTB Snatch 7 T2B 9 Goblet Squat