Monday 10.6.19

Back Squat

Every 2 minutes for 3 sets

5 reps @ 75% 1RM

4 reps @ 80% 1RM

3 reps @ 85% 1RM


Take 6 minutes to establish a heavy single for today

Single arm dumbbell clean & jerk

3 sets of 16 reps

*perform 8 reps on one arm, then switch arms

Rest 2 minutes between sets

EMOM 16 Odd: 12/9 cal row/AB/ski Even: 10 thrusters @ 42.5/30kg

*add 1 cal/rep each minute until you cannot complete the prescribed reps in the minute

**at such time you cannot add reps, go to previous completed rep range and complete the EMOM with this number

Score is total cal + reps. If you perform the rep range as prescribed, your score = 103/79 cal + 87 Thrusters = 190/166

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