Tuesday 030418

Power Clean

10x3 EMOM 

First rep of each set is performed with a three count pause just below the knees. Start at around 75% of 1RM if you tested it last week.


3 Rounds, Each For Time: 

80 Double Unders

20 Kettlebell Swings, 32kg/24kg 

80 Double Unders

Rest 3:00 between rounds 

TIMECAP: 26:00 

GEAR: 3 


Extra Work: Prehab Ciruit 1

12:00 For Quality: 

Row 1:30 @ 6 

Squat Flow 

8 Goblet Squats, controlled eccentric 

10 Banded Archer Pulls/side