EMOM
14 alternating minutes
Even: 10 Bent Over Rows (95/65)
Odd: 8 Hang Power Cleans
Bent over rows are with a barbell. Working on our pulling density/volume. This will get tough but maintain proper form on the bent rows. NO flopping your body to get the barbell to your chest. Nice strong pulls on each rep. Hang cleans are for barbell cycling practice. Hook grip! Use it!
Metcon
50-40-30-20-10
American Swings (53/35)
Ab Mat Situps
Jump Rope
20 minute cap!
If you can do double unders do so. No extra work required for those who can’t do double unders. Large sets on the american swings.
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