warm up
450m run
then…
4 inch worm into spiderman combos
:30 squat hold
6x
EMOM 20
(165lbs/115lbs)
Minute 1, 5, 9, 13, 17 - 2 power clean
Minute 2, 6, 10, 14, 18 - 2 squat clean
Minute 3, 7, 11, 15, 19 - 1 power snatch
Minute 4, 8, 12, 16, 20 - 1 snatch
*repeat for 20 minutes
**take a minute off when needed
***If you can full snatch a weight instead of power thats fine
POST TIME AND EXTRA CREDIT TO COMMENTS
-------------------------------
*ALL EXTRA CREDIT IS OPTIONAL*
Extra Credit
Westside
Dynamic Effort Upper
Bench Press
50% + chains
9 sets x 3 reps
Outlaw Wide Bench
1 set x 6 reps
H.A.P
50% + chains
9 sets x 3 reps
Outlaw Wide Bench
1 set x 6 reps
H.A.P
Straight arm rope lat pull downs
3 sets x 20 reps
-100 DB Shoulder Press
-Machine face pulls
3 sets x 20 reps
-DB Draw Backs
3 sets x 15 reps
-DB Draw Backs
3 sets x 15 reps
-ABS
*machine extensions time permitting
50 reps - 100 reps
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