20 on 20 off x 20 rounds (10 each)
– handstand against wall wit as many shoulder taps in the 20 secs
-plank hold (opposite limbs of the floor)
5 rounds of
90 secs on 90 secs off
12 ring push ups.
12 hang snatches 35/25
ME plate pushes. (PBM)
ME jumping lunges (PBM2)
2 rounds with empty bar.
10 muscle snatches
10 behind neck snatch grip push press
10 overhead squats
5x 3 reps..(singles)
Snatch grip hang high pulls
*make sure to get full extension
And pullnelbows as high as possible.
Do this as heavy as possible.
B) emom for 14 mins.
2 power cleans
1 squat clean.
*allowed to start at a reasonable weight not light and work up to a heavy complex..
20 empty bar thrusters
2x 18 reps @ 65%
Running clock 12 mins.
Start a round over every 3 mins. If you complete a round in the 3 mins you can rest the remainder. If not just start over every 3 mins.
– 14 lunges (behind head) 40/25