- OLYMPIC LIFTING :
EMOM 9
1- 3 squat cleans, 70%
2- Max 4" deficit HSPU
EMOM 9
1- 2 squat cleans, 75%
2- Max 2" deficit HSPU
EMOM 9
1- 1 squat clean, 80%
2- Max Strict HSPU
B) TALL JERK :
5 x 2 reps.
*for speed.
C) ACC::
6 x 5/ 5 single leg KB RDL, 2 x 32/ 24.
D) CROSSFIT.COM:
For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell