Wednesday 14, June 2017

Warm up

1000m row
3x
10 Supermans - light weight
10 Inch worms
10 - 3 way banded shoulders - front/lateral/rear (single band) do each side separately

 Ready

6 min EMOM
30 second handstand hold
15 second hollow hold

Strength

Deadlift
3-3-3+
70/80/90% of your 90%

Metcon

 "E"MOM  - 5 total rounds
2 minutes to do 100m row 3 clean and jerks 10 air squats
3 minutes to do 200m row 6 clean and jerks 20 air squats
4 minutes to do 300m row 9 clean and jerks 30 air squats
5 minutes to do 400m row 12 clean and jerks 40 air squats
6 minutes to do 500m row 15 clean and jerks 50 air squats

Clean and jerk weight 80% of your max

Score is 1 point for each round completed - total you can get it 5