2.11.2019
Dumbbell Press (4×8 + 8 front rack lunge. DB as heavy as possible)
Dumbell Press
Metcon (Weight)
20 min EMOM – 4 times through
1. 1 High Hang Power Clean, 1 high hang squat clean, 1 Hang Power Clean, 1 Hang Squat clean, 1. power clean, 1 full clean (50% 1rm clean)
2. 12 wall balls 20/14
3. 12 Push Ups
4. 10 Burpee over the bar
5. 15/12 calorie row
RX if you complete all rounds within the minute at rx weight and movement standards
1. 1 High Hang Power Clean, 1 high hang squat clean, 1 Hang Power Clean, 1 Hang Squat clean, 1. power clean, 1 full clean (50% 1rm clean)
2. 12 wall balls 20/14
3. 12 Push Ups
4. 10 Burpee over the bar
5. 15/12 calorie row
RX if you complete all rounds within the minute at rx weight and movement standards
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