The second half of the week

THURSDAY 9/10/20

PART A | In 30 Minutes:

4x4, 1 x Max Reps

OR

4 Rounds for Quality:

Crossover Deadlift (no more than 10 reps per side)

Plank Drag (no more than 10 reps per side)

PART B | 12 Minutes:

Row/Run/Ski/Bike 12 mins

10 sec sprint at 3:00, 6:00, 9:00

(no sprint at the finish)

FRIDAY 9/11/20

PART A | EMOM 12 Minutes:

1 Hang Power Clean + 1 Hang Squat Clean

  • 4 working sets (climbing)

  • 2 drop sets (about 10-15% lighter than heaviest set)

OR

6 Rounds for Quality

8 Good Mornings

1 Complex:

  • 1 Hang Power Clean + 

  • 1 Hang Squat Clean + 

  • 2 Tempo Front Squats at 42X1 (4 sec down, 2 sec pause at bottom, explode out of bottom, 1 sec pause between reps)

PART B | Alternating EMOM 12 minutes, 30 seconds work/30 seconds rest:

Hang Power Cleans 135/95lbs

Double Unders

Jenny Morgan