3 rounds
20 DUs/40 SUs
5 Elbow Rotations
20 DUs/40 SUs
5 Elbow Rotations
5 Muscle Cleans
5 Front Squats
5 Strict Press
Strength:
A. E2MOM 16:00(8 sets): 3-Position Clean (high hang, mid-thigh, and then from the floor); building
B. EMOM 5:00 Back Squat x 1 (40-50-60-70-80) then E2MOM 6:00 (85-90-95)
MetCon:
4 sets for even times:
50 DUs/ 100 SUs
10 Front Squats
15 Pull-Ups/Ring Rows
Rest 3:00
Strength:
A. E2MOM 16:00(8 sets): 3-Position Clean (high hang, mid-thigh, and then from the floor); building
B. EMOM 5:00 Back Squat x 1 (40-50-60-70-80) then E2MOM 6:00 (85-90-95)
MetCon:
4 sets for even times:
50 DUs/ 100 SUs
10 Front Squats
15 Pull-Ups/Ring Rows
Rest 3:00
Accessory:
3 Sets NFT
Sit-ups(wt/GHD) x 10-12
DB External Rotations x 8 @30x1
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