Friday

Pursuit

A. Clean complex: 2 Pwr Clean + 2 Hang Pwr Clean sm build. -12 min

B1. Strict Press-Down w/ Band – 5-7 reps

B2. DB Curl to Press - 12 reps

B3. Dub Practice 60 sec

     4-5 sets, rest 60-90 sec

+

18 Min EMOM

min 1:  20 Wall Ball
min 2:  20 KBS
min 3:  50 Single Under 7 Up Down
 

Performance

A. Clean complex: 1 Pwr Clean + 2 Hang Sq Clean, sm build. – 12 Min

B1. Strict Press-Down + Strict T2B x3 reps

B2. BB Curl – 12 reps, sm build

B3. GHD Back Ext – 10 reps

4-5 sets, rest 60-90 sec

+
18 Min EMOM:
min 1:  20 Wall Ball
min 2:  20 KBS Russian (Red/Grn)
min 3:  30 Dubs + 7 Up Down