Wednesday 5 December 2018

3 @ 4 MIN EMOMS X 2 rounds

 EMOM 1: off the rig

1. 3 front squat
2. 6 back squat
3. 3 front squat
4. 6 back squat

@  65% of 1RM front squat

REST 1 Minute

EMOM 2:

1. 12/8 cal. Ski-erg
2. 10 squat box jump-overs (24/20, Ath 30/24)
3. 12/8 cal. Ski-erg
4. 10 squat box jump-overs

REST 1 Minute

EMOM 3:

1. 15/10 cal. Row
2. 15 pull-ups
3. 15/10 cal. Row
4. 15 pull-ups

Rest 1 minute then go through again.

Extras

For time:

20 – 15 – 10 – 5

• Dumbbell burpee deadlift
• Dumbbell shoulder rack lunge steps