GYM Workout
Hang Power Clean 2-2-2-2-2
L3:
EMOM 5:
5x Thrusters (135/95)
Rest 2 Minutes
EMOM 5:
3 Bar Muscle-ups
L2:
EMOM 5:
5x Thrusters (115/80)
Rest 2 Minutes
EMOM 5:
3 Pull-ups
3 Ring Dips
L1:
EMOM 5:
5x Thrusters (95/65)
Rest 2 Minutes
EMOM 5:
3 Self-assisted Pull-ups
3 Box Dips
HOME Workout
STRENGTH
4 SETS ON A 12:00 CLOCK...
10 DB Manmakers
20 V Ups
-Rest as Needed b/t Sets-
FOR TIME:
30-25-20-15
DB Bent Over Row
10-20-30-40
Weighted Sit Ups*
20-20-20-20
Russian Swings
*Option to hold Odd Object across chest during sit ups.