Wednesday
EMOM 1 Split Jerk @80% + 6 Toes to Bar x 8
EMOM 1 Power Clean @80-85% + 6 Handstand Push Ups x 7
5 x 10 Seated Cable Row
5 x 10 Alternating Hammer Curls
Strength
T Bar Row
5 x 10
GHD Sit Ups
5 x 15
Every 2:30 Minutes
Weighted Pull Ups
5 x 10
Russian Twists with Medicine Ball
5 x 25
Every 3:30
5 Minute AMRAP
2 Power Cleans 185/135 155/105 125/ 85
8 Chest to Bar Pull Ups
Rest 2 Minutes
5 Minute AMRAP
8 Pendlay Row
2 Wall Walks
Supplemental Endurance
Intervals
Rest 2 minutes between intervals
Row 6x500m
