ON THE 0:00... SKILLS - ROW/HSPU (Courtesy of Harry Palley)
A. Every 90s x 6 Rounds:
18/14 Calorie Row
Max Kipping HSPU (open standard)
ON THE 15:00... STAMINA SQUAT
B. Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 2 Front Squats
Even Minutes – 4 Back Squats
Working load today is at 70% of our best Front Squat, for *both* movements.
ON THE 45:00...
C. CONDITIONING
3 Rounds: 15 Hang Power Cleans (115/80 lb)
5 Ring Muscle Up
15 Barbell-Facing Burpees*
5 Ring Muscle Up
*Note – we are going to experiment with the “jump up” burpee today.
ACCESSORY
D1. Front Rack KB Carry
30” x 3 set - 1’ rest
D2. Lateral step up
41X0; 6-8/leg x 3 set - 15” rest
D3. Dumbell side Loaded Split Squat Front Foot Elevated
30x1 6-8 rep/Leg x 3 set - 1’ rest
D4. Romanian Dead
2110 6-8 rep x 3 set - 1’ rest