Friday 6.15.18

Essentials:
A.
3 Sets
Sumo Deadlift x 12-15 reps
+
Vertical Jump x 6 reps
On the 3min Marks

B.
27min EMOM
1. Row x 10/7 cal
2. 3 Ring Pulls / 6 Box Dip / 9 squats
3. 9 Deadlifts / 6 Hang Power Clean / 3 Shoulder to Overhead

Fitness:
A.
3 Sets
Sumo Deadlift x 12-15 reps
+
Kneeling Jump + Reactive Box Jump x 6 Complex
On the 3min Marks

B.
27min EMOM
1. Row x 12/9 cal
2. 3 pull ups / 6 Push Ups / 9 squats
3. 9 Deadlifts / 6 Hang Power Cleans / 3 Shoulder to Overhead 95/65
RX+: Performance @115/75

Performance:
A.
3 Sets
Banded Sumo Deadlift x 12-15 reps (Red band)
+
Kneeling Jump + Reactive Box Jump x 6 Complex
On the 3min Marks

B.
33min EMOM
1. Row x 12/9 cal
2. One Round of ‘Cindy’ (5 pull ups / 10 Push Ups / 15 squats)
3. One Round of ‘DT’ @125/80 (12 Deadlifts / 9 Hang Power Cleans / 6 Shoulder to Overhead)