TEAM 605- 240618

Warm Up

EMOM 12-

1- 200m Run
2- 10 KB Clean and Press (5EA)
3- 8 Burpee Broad Jumps

A) CP/Weightlifting- Every 90 seconds

1Power Clean+1 Front Squat+1 Split Jerk

(8 sets)

B) Gymnastics/Conditioning

16 Min EMOM

Odd- 1 Round of ‘Cindy’
Even- 10 Cal A/B or Row

C) Accessory Work- 3 sets of:

12-14 DB Bent Over Row, Rest 60
14 Back Rack Reverse Lunge, Rest 60
15 Heavy KB Russian Swings (Russian), Rest 60

D) In pairs complete: 

80 Wall Balls
60 Toes to Bar
40 Power Snatch @42.5/30
20 Box Jumps 30/24″