Tuesday, 061714

Lynn - EMOM Fun

1st Session: 
A. Power Clean + Hang Power Clean + Below Knee Hang Power Clean + TnG Power Clean; build to max 
B. Bounding Course: 4-5 Jumps; Height variations ; hit max height on your course. Record heights per
C. 10 Legless Rope Climbs - AFAP - 15’
D. 7 min Row @Z1

2nd: 
A. Snatch Grip Deadlift with Intent; 4 Inch Deficit : 4x3 @your max Clean weight
B. 15 min AMRAP 
15/12 C2B Pullups
15 Box Jumps (30/24) - step down 
C. 4 rds 
10 DB Row (HEAVY) *each side 
10-12 DB Rear Fly’s (focus on squeezing that upper back together)
10-15 Weighted GHD Back Ext

Tuesday, 05282013

A. 500m Row, 1:30.  Repeat 2 more times. 3 total, resting 1:30 between. 

^sustainability being the main goal here 

Rest 15 min, 

B. AMRAP 5

Run 800m, then Burpee Touches 

C. Recovery Row + mobility