Tuesday – Upper EMOM + Partner Mixed Map
A. Weighted Pronated Negative Pullup @ 50×1, work to your heaviest single – at the tempo – aim for 5-6 sets
-Scaled Weighted Pronated Chinover Bar Hold for heaviest set for 20 seconds
-Scaled Pendlay Rows @ 20×1, 4-5 tough reps x 5 sets, 1:30 min – heavy sets
B. Push Press @ 11×1, 3-3-2-2-2, 1:30 min -all tough sets
C. AMRAP in 7 minutes – into teams of 2
14 Air Squats
15/20 Cal Rowing
+
Into
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AMRAP in 7 minutes – into teams of 2
Burpees to 6 “ OH
Tuesday – Sn Mod Complex + Cj Mod Complex + Jerk Balance/Tech
A. Below Knee Hang Squat Snatch. OHS 2.2 – work to a tough set
B. Above Knee Hang Squat Clean. Split Jerk 1.2 – work to a tough set
C. BTN Split Jerk, 2-3 reps x 5 sets, 1:30 min – technique focus – foot work and using the drive of your legs up