16.Aug.2016

A. 6min EMOM: 6 kb front rack walking lunge steps (HAP) + 4 jumping squats

B. backsquat 5-5-5-5-5 (build to a 5rep max)
*rest 2min

C1. 3x6 seated db Z press @31X1
C2. 3x6 bent over barbell row@21X1 (HAP)
C3. 3x16 russian twists w/bumper plate
*rest 2min

A. 6min EMOM: 3 power cleans (do NOT TnG)(start at 60% of 1rm, build per set, do NOT exceed 85%)

B. backsquat 5-5-5-5-5 (build to a 5rep max)
*rest 2min

C1. 3x6 seated db Z press @31X1
C2. 3x6 bent over barbell row@21X1 (HAP)
C3. 3x16 russian twists w/bumper plate
*rest 2min