A: Full clean EMOM
On the 30 sec x 20
1 rep at 70%
B: Bench Press
Using your 3RM Bench Press*
1x10 at 50%
1x8 at 60%
3x5 at 65%
C: 5 x 20 strict pull ups (banded if needed)
A: Full clean EMOM
On the 30 sec x 20
1 rep at 70%
B: Bench Press
Using your 3RM Bench Press*
1x10 at 50%
1x8 at 60%
3x5 at 65%
C: 5 x 20 strict pull ups (banded if needed)
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.