Wednesday – Cj/Gym + Core/Skill emom
A. EMOM x 20 minutes:
1st – 1 Power Clean + 1 Above Knee Hang Power Clean + 1 Split Jerk – add loading every “round” if you can – aka every 4 min
2nd – 3 Lateral Wall Walks/side or 5-10 HSPU
3rd – 1 Power Clean + 1 Above Knee Hang Power Clean + 1 Split Jerk – add loading every “round” if you can – aka every 4 min
4th – 2 Pullups + 2 Toes to Bar + 2 Pullups + 2 Toes to Bar * scale this with 1-3 Negatives + toes to bar work , etc
*the weightlifting in the EMOM is moderate loading focus, things clients can build confidence, move well and feel awesome
+
15 min AMRAP:
20-30 sec L Side Star Plank
10 Hollow Rocks
20-30 sec R Side Star Plank
10 Hollow Rocks
20-30 sec Hang From Pullup Bar
10 Hollow Rocks
20-30 sec Top of Ring Dip Hold
10 Hollow Rocks