Monday, August 11 - Saturday, August 16
Monday, August 11
Warm-up: 2 rounds - 12 alt thoracic reach from low squat + 10 pvc pass through + 8 barbell strict press (light) + 6 DB deadlift + 4 DB hang power clean (2 @ light weight)
Strength:
12:00 EMOM -
0:00-4:00: 4 strict press @ light / moderate weight (16 reps)
4:00-8:00: 3 push press @ moderate weight (12 reps)
8:00-12:00: 1 jerk, push or split @ moderate / heavy weight (4 reps)
WOD:
10:00 EMOM -
4 DB deadlift + 4 DB hang power clean + 4 DB thruster
OR
Every :90 x10 (15:00) -
4 DB deadlift + 4 DB hang power clean + 4 DB thruster
*DB weight suggestion = 2 @ 50/35 or 40/25 or 30/15
Accessory:
3x10-12 seated incline DB curls (2 @ light / moderate weight)