A) EMOM for 9 minutes:
8 Calorie Row
B) EMOM for 6 minutes
8 Shoulder Rolls
C) EMOM for 4 minutes:
8 Strict Press, with an empty barbell
8 Lunges, with an empty barbell
3 sets x 2 reps
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. (Compare to 9/4)
3 Rounds AMRAP of :
Max Rounds of the following:
5 Deadlifts, 185#/135#
10 Dumbbell Strict Press, 35#/25#
– Rest 90 Seconds
Dumbbell Press: athletes should be able to perform 5 unbroken repetitions each time they pick the dumbbells up. Scale as needed.
Row: if athletes can not finish each round under 2:00 scale distance to 400m.
Deadlifts: athletes should be able to perform each round of deadlifts unbroken. Scale as needed.
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