Wednesday – Sumo Deadlift Int + Bsq Speed EMOM + Core/Gym EMOM
A. Sumo Deadlift @ 11×1, 3 reps every 2 min x 6 sets – start @ challenging load – + 10-20lbs every set – build from last week – challenge yourself here
B. Back Squat @ 10×1, 2 reps @ 68% every min x 9 minutes
C. EMOM x 20 minutes @ high effort:
1st – 3 Double KB Hang Clean + 3 Double KB Push Jerk @ high loading + 3 Pull-ups
2nd – 6 DB Snatch @ 35/50lbs + 1 Wall Walk
3rd – 20 sec Hand-Release Push-Ups
4th – 1 Rope Climb to 12ft + 5-7 Toes to Bar
Earned, Not Given