A) Every Minute on the Minute for 8 minutes:
2 Strict Press
2 Front Squat
B) 3 Rounds:
6 Thrusters, with an Empty bar
6 High Wall Balls
3 sets x 3 reps @ 70% of the top weight of EMOMx18 single
*EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 70lbs for their 3s.
*Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions.
Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.
Every Minute on the Minute for 20 Minutes Alternate Stations:
12 Burpees, to a target*
12 Calorie Row
24 Walking Lunges
Burpee to a target: athletes should jump to a pull-up bar or a pair of high hanging rings at the top of every burpee. Athletes should have 15-20 seconds of rest each round. Scale repetitions as needed.
Calorie Bike/Walking Lunge/Sit-Ups: athletes should have 15-20 seconds of rest each round. Scale repetitions as needed.
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