1.) EMOM 12 OR *4. Odd min: Freestanding HS Hold Practice Even min: 4 Sandbag Cleans (Have half class start on opposite stations) 2.) 5 Rounds 100m Plate Pinch Carry 35/25lb plates 20 Alt. Lunges in place with one plate overhead *3.) 15 min practice ring muscle ups *4.) 20 min to establish 1RM Back Squat (if you missed it last Friday) -Don't repeat a current personal record. Go at least 1lb over!
36” box jumps on red block, DB snatch ^55#, no OHS
1.) EMOM 10 Odd: 6 DB Overhead Squats (3 in a row per side, you pick weight, try to work up) Even: 5 Box Jumps 36/30" (Go higher if it's too easy) 2.) 21-15-9 Hang Power Clean and Jerks 45/35lb Snatch Balance *3.) 3x3 DSHSPU (deficit strict) 2x45 plates 3x5 DSHSPU 1x45 3x10 SHSPU no deficit