WARM-UP
EMOM X 7 MINUTES
MIN 1 - :20 SINGLE UNDERS + :20 COSSACK SQUATS
MIN 2 - :20 FORWARD LUNGES + :20 REVERSE LUNGES
MIN 3 - :20 RIGHT LEG SINGLE UNDERS + :20 LEFT LEG SINGLE UNDERS
MIN 4 - :40 INCH WORM + 10 SHOULDER TAPS
MIN 5 - :20 TALL JUMP SINGLE UNDERS + :20 FAST WRIST SINGLE UNDERS
MIN 6 - :20 BOX STEP UPS + :20 BOX JUMPS
MIN 7 - :40 BB STRICT PRESS W/:01 PAUSE OVER HEAD
STRENGTH
10-8-6-10-8-6
PUSH PRESS*
(FOR BOTH SETS IN WHICH YOU ARE PERFORMING 6 REPS YOUR PERCENTAGE SHOULD BE @ 80% OF YOUR 5 REP HEAVY FROM LAST WEEK).
WORKOUT
AMRAP X 14 MINUTES
7 LEFT SINGLE ARM CLUSTERS (50/35)(35/20)
14 SINGLE DB BOX STEP OVERS(50/35)(35/20)
7 RIGHT SINGLE ARM DB CLUSTERS
42 DOUBLE UNDERS
*CLUSTER = 1 DB SQUAT CLEAN INTO THRUSTER.
(SCORE IS ROUNDS + REPS)