Tasia, getting ready to take the Northeast by storm in 0 -15
am:
A. Snatch EMOM x 10 min x 2 reps @ 70-75% - not Tng
B. Bench Press - 10 x 3 - emom 50% + Chains - Speed
C. EMOM x 10 - strict HSPU (deficit + weighted where possible) 2-4 reps
D. 3k Row @2:00/2:10 Pace - low stroke count
pm:
A. @110%
:30 wall balls (30/20)
:30 power Cleans (115/83)
:30 no push burpee box jump (20), no ext required
:30 AB sprint
rest 6 min x 3
B. DB SA Row 8-10 rep x 4 sets each side
C. 10 min of Scap Work
D. 20+ of mobility & recovery
A. Snatch EMOM x 10 min x 2 reps @ 70-75% - not Tng
B. Bench Press - 10 x 3 - emom 50% + Chains - Speed
C. EMOM x 10 - strict HSPU (deficit + weighted where possible) 2-4 reps
D. 3k Row @2:00/2:10 Pace - low stroke count
pm:
A. @110%
:30 wall balls (30/20)
:30 power Cleans (115/83)
:30 no push burpee box jump (20), no ext required
:30 AB sprint
rest 6 min x 3
B. DB SA Row 8-10 rep x 4 sets each side
C. 10 min of Scap Work
D. 20+ of mobility & recovery
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