Friday 13.9.19

EMOM 9

1. 10 dumbbell thrusters

2. 25ft double overhead dumbbell lunges

3. 12 dumbbell box step-overs @ 20”

Directly into

EMOM 9

1. 12 dumbbell squat snatch

2. 25ft dumbbell lunges – dumbbells at sides

3. 12 dumbbell box step-ups @ 24/20”

*try to increase load from 29.8.19

On a 15 minute clock

00:00-12:00

For time

21 15 9

Thrusters @ 42.5/30kg

Cal row

Burpee over the rower

12:00-15:00

Establish a 1RM clean & jerk

*if you finish part A before the time cap, you may start part B immediately

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