Workout of the Day
A. Every 2min for 10min back squat
6@65
4@75
2@80
1@90
max reps @80
B. every 3min for 15min
Row 250/200m
8 front squats 135/95 **no rack*
12 C2B pull ups or pull ups or ring rows
C. Wendler shoulder press deload 5@40, 5@50, 5@60
Competition
A. Snatch
EMOMx12:
3 rounds of:
Min 1: Triple at 75%
Min 2: Double at 80%
Min 3: Single at 85%
Min 4: Single at 90%
B. Squat
5×3 Overhead Squat
C. Condo
Amrap 15
30 jump lunges
30 KBS 53/35
30 push ups