Tuesday

EMOM for 10min complete:

 5 Hang Squat Cleans

The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Pick a lighter weight and focus on technique 

Back Extensions: 10-10-10-10

Monday

“Helen”

3 Rounds for TIME of: 

 400m RUN

 21 KB Swings (53/35)

 12 Pull-UPs

FUNday

Tower of POWER

RX= 53/35 KB

Thursday

EMOM for 20min alternate b/n:

 10 Supine Ring Pull-UPs

 30 Double Unders

 10 GHD Situps 

 5 Clean & Jerks (155/105)

 

Wednesday

Back Squat 5-5-3-3-3-1-1-1-1-1 

Tuesday

AMRAP in 10min of:

15 Deadlifts
15 HR Push-UPs

♀ 95 lb ♂135 lb

Monday

“10-4”

AMRAP in 21min of:

 10 In & Out Tire Flips

 400m RUN