Workout
A) Choose either option 1 or 2
#1: 4 sets of-
10 Bent Over Row
Max Strict Ring Dips
60 sec Plank
#2: 10 Min to find heaviest Complex-
3 TNG Cleans
2 Front Squats
1 Shoulder To Over Head
*Practise for “Wild Card”!!*
B) 4 Rounds for time:
15 Kb SDHP @ 24kg/16kg
10 Hang Squat Cleans @ 50kg/30kg
5 (each arm) Single Kb Push Press @ 24kg/16/kg
*EMOM= 4 lateral burpees over bar/start the first minute with burpees*
