1.) 10 minute EMOM
Odd: 2 Split Jerk @ heavy
Even: 15 second Active Hold on Pull-up Rig->ME Toes to Bar until 30 second mark
2.) Sure
30/21 cal Row
21-15-9
Dumbbell Shoulder to Overhead 50/35lb
Dumbbell Push-up 50/35lb
30/21 cal Row
Note: db pushup goes like this: push-up begins in plank, hands resting on db’s, chest to db, push up and alternate between pulling db off the ground each push-up rep; each push-up + r/l arm row in plank=1 rep
3.) 5 rounds w/dumbbell
5 Goblet Squat
5 Single Leg Squat, right leg
5 Goblet Squat
5 Single Leg Squat, left leg
10 Reverse Hyper
Note: use bench or box to support not working leg
Session 2:
– for time:
21-15-9
Assault Bike
Pull-ups
Thruster 95/65lb
-EMOM 20 minutes
1 Snatch @ 70%
1 Muscle Up
-RomWOD