March 13, 2017
16-14-12-10 of :
russian kb swings
- wb and kb at weight of choice.
- quad smash
Front Squat - 6 min wu + 7 min emom x 2 @ 75-85%
- can be build set or stay at same weight for all 7 sets. athlete choice.
14 minute emom of :
5-10 thrusters 95/65
5-10 kb swings (53/35)
- score = total reps.
- rx+ = db thrusters (50/35) and 70/53 kb at same rep ranges.
- scale thruster or kb if needed.
2 sets, every 2:30
max effort set of toes to bar
- knee raises or knees to elbow if needed.
- pick variation which keeps you on the bar atleast 20+ seconds.
Posted on Mon, March 13, 2017
by Brad Weems