| Part 1
Pause Front Squat + Front Squat: EMOM x 5 min perform 1+1 @ 70% *hold for 3 seconds in the bottom of the first rep Part 2 15 min AMRAP of: 100 Wall-ball shots, 20/14 50 burpees 25 power cleans @ 50% of 1RM
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Part 1
Pause Front Squat + Front Squat: EMOM x 5 min perform 1+1 @ 70% Part 2 4 rounds w 1:1 work to rest ratio 12 Wall-ball shots, 20/14 6 Slam Ball burpees 3 squat cleans @ 75% of 1RM |
A1) 5 x 3 eccentric pull-up (3-5 seconds lowering)
Rest :30
A2) 10-15 UB TTB Rest 2:00 |
