Climb
A. EMOMx10min
1 Power Clean + 1 Push Jerk + 1 Power Clean + 1 Push Jerk – Not TNG
B. Handstand walk skills
C1 Barbell Strict Press 3 x 5
C2 Single Arm DB Row 3 x 8 ;rest 3 mins
Extras
Strict T2B 4 x 8 – raise legs as high as you can if you can’t reach the bar
Base
A1 Romanian Deadlifts 4 x 5 @ 31×0
A2 Standing DB Press 4 x 6-8; rest 2:30
B. T2B 10 x 3
or T2B Skills
C. Single Arm DB Row 4 x 5 @ 20×1
Extras
Reverse Crunches 4 x 10 – 3 sec eccentric – Keep your lumbar spine on the ground through out the movement.
Metcon
10 Rounds – Fast transitions and fast movements
15 Wall Balls
7 Burpee Box Jumps
250m Row @ 90%
rest 60-90 secs between rounds
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