1. EMOM for 6 mins
2 thrusters @ 75-80% 1RM
2. EMOM for 3 mins
15 second Max rep Thrusters (95/65)
45 second rest
Conditioning
3 rounds of:
400 meter run
Rest until 2 mins
@2 mins: 2 Hang cleans (205/125)
@3 mins: 2 Hang cleans (225/145)
Rest until 4 mins
Skill Work
1. 4 KB TGU each side HAP
2. KB SN Lunge practice
3. Pistol efficiency practice
Warm up with a box.
Work on quick efficient reps.
Strength:
ReplyDelete1. EMOM for 6 mins
2 thrusters @ 175#
2. EMOM for 3 mins
15 second Max rep Thrusters (95)
45 second rest
--9, 9, 8
Conditioning & Skill work: Done.