Monday, 10/21/2019

A. 4 rounds ( try to keep same reps each round)

30 seconds back squats, 30 sec rest

30 seconds OH squats, 30 sec rest

30 seconds front squats, 30 sec rest

2 seconds pause at the bottom of all squats

B. EMOM for 11 minutes

M1. 21 Russian kbs (24/32)

M2. 15 Russian kbs

M3. 9 Russian kbs

M4. Rest

M5. 21 snatches (55/75)

M6. 15 snatches

M7. 9 snatches

M8. Rest

M9. 15 GHD sit ups + 5 RKBS

M10. 10 GHD sit ups + 10 RKBS

M11. 5 GHD + 15 RKBS