EMOM 8 Mins
2 Squat Cleans - aim to add weight each set

then:

21 - 15 - 9 Reps for time of:
Deadlifts
Wall Balls
Sit Ups

Post weights and times to comments.

Endurance - Workout of the Week
Row 250m x 10
Rest 90 Secs between efforts
50 Double Under penalty for deviation +/- 5 secs from best time

Blue Lake Barbell
2 Snatch: 65%, 75%, 75%, 80% 85%
Back Squat: 8@60%, 6@65%, 6@70%, 4@80%, 3@85%, 3@90%
Alternate between each set of Back Squat with 3 x Push Press - heaviest possible.
Acc: 3 x 8 Strict Chin Ups

 

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