STRENGTH & ACCESSORY

EMOM 10 min, alternating:

A)  4 T&G Power Cleans @ 50%
B)  8 Crossover Reverse Fly, Activation(2 sec hold) Eye level @ 3-10#

——-then——-

5 Rds, alternating between the movements:

A)  3 any-Hang Squat Clean + 2 Front Squat + 1 Jerk, 5-10# heavier than last week

B)  8 Crossover Two Arm Row, Plyometric Eye Level @ 10-60#

——-then——

Back Squat

3x4 @ 60% with 5 second pause for each rep (round down)

**rest 3 minutes between sets.  

 

COMP HW

3 Rds For Quality, not time:

25 GHD Situps

10 Hip Extensions

5 Glute Ham Raises

**hip extensions & glute ham raises - add 5# or reduce assistance by 5# from last week

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