Wednesday 10.23.19

Prep:
2 Sets:
30-45 sec Forearm Plank
5 Goblet Squats with 3 sec hold in bottom
10 Russian KBS

Fitness

A. Every 90 sec x5

8 Dual KB Deadlift @ tough weights
2 Jump Squat for max height

B. EMOM8

1 Hang Snatch High Pull + 1 Muscle Snatch + 3 OHS

Start light and build a little as you go.

C. 10min Grinder

10 Wallballs 20/14
5 DB PC 50/35
30 sec Forearm Plank

Essentials

A.

Every 90 sec x5

8 Dual KB Deadlift @ tough weights
2 Jump Squat for max height

B. EMOM8

1 Hang Snatch High Pull + 1 Muscle Snatch + 3 OHS

Same weight across. Can Modify weight on OHS (PVC or lighter bar)

C. 10min Grinder

10 Wallballs (Weight you can manage)
5 DB PC 35/20
20 sec Forearm Plank