Wednesday 050918


16x1 EMOM 

Add weight after no fewer than two, and no more than four good lifts. Athletes with an established 1RM should start at ~70%.

3 Rounds For Time: 

80 Double Unders 

400m Run 

20 Hang Power Cleans, 95#/65# 

TIMECAP: 18:00 

GEAR: 3 

Extra Work: Prehab Circuit 3

EMOM 12, alternating: 

a) Bike 0:45 @ 6 

b) 10 Alternating Kettlebell Z Press (5/side) 

c) Triplanar Pigeon, 0:10/position 

d) 16 Cossack Squats, alternating