1.) EMOM for 8 minutes 3 Position Clean + 1 Jerk (HH,H,F)
note: No Fails and do not drop the bar so choose appropriate weight
2.) Middle
AMRAP in 17 minutes
5 Push-press 135/95lb
10 Knees to Elbow
15 KB Swing 2/1.5 pood
Extra credit:
3.) 7 min Hollow Rock/Superman
Holds if you are unable to rock
4.) 5 x ME Deficit HSPU 2×45/1x45lb plate, rest 90 sec.
No resting in the basement, locked out is acceptable. NO RESTING ON YOUR NOGGIN.
5.) 5 x 5 Back Extensions, rest 90 sec.
6.) 3 x 10 Perfect GH Raises. No bouncing.
