20.June.2016

A. clean pull positions/progressions

B. every 75sec x 8:
-3 RKB (HAP)
-3 med ball squat cleans (HAP)

C. 4min EMOM: 8 goblet squats (HAP)

D1.  3x6-8 half kneeling SA DB press @21X1 tempo (HAP)
D2. 3x2 rope pulls w/1 knee raise
*rest 60sec

E. 3 sets:
-10 hanging knee rasies
-30sec front plank

A. clean pull positions/progressions

B. every 75sec x 8:
2 clean pulls + 1 clean (build moderate per set)*focus on positions over load (do NOT exceed 80% of 1rm)

C. 4min EMOM: 4 front squats ( HAP)

D1.  3x6-8 half kneeling SA DB press @21X1 tempo (HAP)
D2. 3x2 rope ascents
*rest 60sec

E. 30 T2B for time
*3min time cap