Thursday – Mixed Map Sets
6 rounds for time:
5 DB Power Cleans @ 35/50lbs/arm
5 DB Front Squats @ 35/50lbs/arm
5 DB Shoulder to OH @ 35/50lbs/arm
+
Pick one:
20 min Rowing/Biking @ EZ –
@ minutes 2,4,6,8,10 – get off and perform 30 sec of a core exercise
@ minutes 12,14,16,18,20 – get off and perform 30 sec of Skill Practice
or
EMOM x 15 minutes:
1st – 20-30 sec Hollow Cap Hang from Pull-Up Bar – Scaps engaged and holding hollow
2nd – 30 sec Stir the Pot on Swiss Ball
3rd – 30 sec Skill Practice
SW BB
Thursday – Muscle Snatch + Power Clean + EMOM MAP
5 rounds for time:
12 Deadlifts @ 105/155lbs
9 Hang Power Cleans @ 105/155lbs
6 Push Jerk @ 105/155lbs
+
EMOM x 20 minutes:
1st – 100m Run
2nd – 30 sec DU’s
3rd – 30 sec Double DB OH Hold @ moderate loading
4th – 30 sec Toes to Rings
5th – 30 sec Double KB Russian Swings