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9/2/2017-Barbell of the Day

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  1. EMOM x 10- 1 Power Snatch @63%
  2. EMOM x 10- 1 Power Clean +  Jerk @63%
  3. Strength Accessory Work- 21 Minutes at Moderate Pace
    1. DB Bench Press
    2. Weighted GHD Sit-ups
    3. Ring Row
  4. Assault Bike Sprints – 20 Seconds on/ 60 seconds off x 7

 

*On all Strength Movements pick a weight/skill that you can get 8-12 reps on the first set. Don’t go to failure. Go to RPE 7 or 8 (two to three reps left) And then rotate to next movement, rotate through for a total of 21 minutes.