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Cardio Core 6am!

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Warm up:  2 rounds (10 min cap)

8/6 Calories

10 RDL

10 Pull-up

:30 SIde plank (each side)

Strength: Power Clean 

Every 90 seconds for 6 rounds

3 Power Clean + 3 Front Squat + 3 Jerk

  • start at 60% and build throughout the EMOM
  • Beginners keep it light and focus on quality of movement
  • post heaviest set of 3
  • Power Clean should be touch and go!

Metcon:  For time

Buy in: 800m run

then

7 Rounds of

7 Pull-up

7 KBS 70/53#

7 Front Squat 135/93#

  • 18 minute time cap
  • Scale run as needed to finish in around 5 min
  • Only run 800m ONCE!!!

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Cardio Core

AMRAP 15

15 DB Bench Press 45/25#

15 Pull-up (Ring Row)

15 Hand Release Push-up

200m Run

Rest 4

EMOM 4

15/12 Cal Row

EMOM 4

15 DB Power Clean 45/30#

EMOM 4

12/10 ABC

EMOM 4

15 Power Clean 45/30#