Saturday – Core/Grip/Skill Warm-Up + Team Workouts
A. EMOM x 12 minutes:
1st – 30 sec Double KB Front Rack Hold @ heavy loading/arm
2nd – 6-10 Sumo Romanian Deadlifts @ 40×1
3rd – 30 sec Skill practice -people can choose (HS, TTR, Pullups, DU’s, etc)
B. 3 rounds/each for time/: Alternating with a partner
21 Cal Rowing/15 Cal Rowing
15 Push-Ups
9 DB Squat Cleans @ 35/50lbs – every rep from the ground
(rest 5 min)
3 rounds/each for time: Alternating with a partner
15 Wall Balls @ 15/20lbs to 9/10ft
15 L arm Hang KB Snatch @ 16/24kg
15 R arm Hang KB Snatch @ 16/24kg
Earned, Not Given