Part A: Squat Clean Thrusters Week 3
5 reps EMOM for 5 min
Rx = 155/110
Part B: 4 cycle met-con = 3 min On 90 sec Off
200m run
10 C2B
AMRAP DT!
Additional Strength Work
Bench and back squats 6X4 at 75%
GHD sit-ups 3X15
Part A: Squat Clean Thrusters Week 3
5 reps EMOM for 5 min
Rx = 155/110
Part B: 4 cycle met-con = 3 min On 90 sec Off
200m run
10 C2B
AMRAP DT!
Additional Strength Work
Bench and back squats 6X4 at 75%
GHD sit-ups 3X15
Tabata calorie row
Tabata Lunges
Tabata KBs 24kgs/16kgs
Tabata WBs 20lbs/14lbs
*For total cals/reps per movement
*A Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals.