Monday 070918

15 min. to complete…
1) 1 RM Deadlift (10 min.)
2) EMOM for 5 min. 2 Deadlifts @ 90% #1

12 min. AMRAP of…
8 Hallow Rocks
10 Pull-Ups
12 Jumping Squats
SkinnyFit:
3x7min AMRAPS…….
7 Burpees
7 WB
7 Box Jumps
D/B Sprint
IRON HANDS BARBELL CLUB
1) 1RM Clean (for day)
2) Jerk 3×60%, 3×70%, 3×75%
3) Snatch from the Blocks – moderate weight x3x3;
work on speed in the turnover/timing.
Endurance:
Bike- 1:00 on, rest 30 seconds until form/pace deteriorates.
Hold intervals Above 100 RPM

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