Skill/Strength:
EMOM 12
1: Row 15/12 Cals
2: 10-15 Abmat Situps
3: 10-15 Glute Bridges
Metcon:
EMOM 10
1 Deadlift
-Start at 75% of 1RM and add 10-20lbs per round. If there’s a round that you cannot complete your lift (or after the final lift to begin minute 9), do as many power cleans in the remaining minute at 135/95lbs as you can
-If you would like to follow the specific loading charts for Masters Semifinals, please ask a coach for assistance
Mandatory Mobility:
3 min glute smash per side
3 min hamstring smash per side
Optional Additional/Alternative Work:
Machine Conditioning
60/48 Row Calories
60/48 Ski Erg Calories
60/48 Echo Bike Calories
Rest 2 mins
40/32 Row Calories
40/32 Ski Erg Calories
40/32 Echo Bike Calories
Rest 2 mins
20/16 Row Calories
20/16 Ski Erg Calories
20/16 Echo Bike Calories
