For 10min prior to session:
– Mobility and Activation Protocol
Warm Up:
For Time
— 500mts Row
— 50 Pendlay Rows 45/35
— 30 Dips (Box)
— 10 Burpees
Strength:
Jerks:
Deadlifts: EMOM 5min
— 3 Jerks @ 65%
Then;
Next;Press: EMOM 3mim— 1 Jerk + 2 Push Press @ 55%
AMRAP 15min
— 25 Dips
— 20 KB Snatch 10 / 10
— 10 Push Ups
Complementary work:
5 x 20 Inch-Worms
Finisher: 100 Band Pull Aparts