EMOM 14

1 min : 1 x sprint 10 m
2 min : 3 max high box jumps

CLEAN

Take 10 minutes to warm up to a heavy single Clean.

Post work to comments.

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For Time:
6-9-12-9-6
Burpees Over the Bar
Front Squats 185/125
Chest-to-Bar Pull-Ups

The Burpees are lateral to the bar. The Front Squats come off the floor and should be heavy for you. The first rep of any set can be a full clean. Scale the Chest-to-Bar Pull-Ups to Chin-over-Bar, Banded, or Ring Rows as needed.

Post time and Rx to comments.

Aikaa vastaan

Ensin

1000 m soutu

Sitten 5 kierrosta

6 pistoolikyykkyä vuorojaloin
9 seinäpalloheittoa 2-6 kg
6 leuanvetoa

For Quality:
100 pull ups
100 push ups
100 sit ups
100 air squats

Forget the high intensity, break down the sets into 5 or 10 reps, and complete in any order you like!

In front of a clock set for 12 minutes:

• 1 minute of 30-inch box jumps
• 1 minute of 115-lb. sumo deadlift high-pulls
• 2 minutes of 30-inch box jumps
• 2 minutes of 115-lb. sumo deadlift high-pulls
• 3 minutes of 30-inch box jumps
• 3 minutes of 115-lb. sumo deadlift high-pulls

5 x 2

Raakatempaus 4x3@65%

Raakarive 4x3@65%

Raakatyöntö 4x3@65%

Korkea Te-veto 3x3@70%

3 kierrosta

500 m soutua
15 käsipaino vapu