160813 ~ Noz!

Makeup Saturday!

20 min to complete 1 of the following:

Monday: Backsquat: EMOM x 5 min: 2@ 50/60/70, 2 x 2 @ 75%

Tuesday: Power Clean & Push Jerk, Every 90s x 5 min, 3 @ 50/60, 2 x 3 @ 65%

 Then..Pendlay Row: 6 min to find 5RM (2-3 Sets) Then EMOM x 2 min, 5 @ 90% Above

Wednesday: Deadlift: EMOM x 5 min: 2 @ 50/60/70%, 2 x 2 @ 75% Then…Floor Press: 6 min to find 5RM (2-3 Sets) Then EMOM x 2 min 5 @ 90% Above

Thursday: Hang Power Snatch: Every 90s x 5 min 3 @ 50/60%: 2 x 3 @ 65% Then…OHS Every 90s x 6 min, 5 @ 80/85%, 3 x 5 @ 90% of 5RM

Friday: Shoulder Press, 8 min to find 5RM Then.. 2 x 5 @ 90% Above Then…Snatch Grip RDL EMOM x 5 min, 2@50/60/70, 2 x 2 @ 75%

Conditioning:

NOZ!

5 Rnds

20 min CAP

400m Run

25 KBS (70/50#)

10 T2B

Cash Out: Socialize & Mobilize!!

1 comment (Add your own)

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