Context
Building
Energy System
Work Capacity
Strength Section
Structural Strength
EMOM 10 min, alternate:
6 DB Squats
20 Alt. Bird Dogs
Muscle Building
EMOM 10 min, alternate:
5 Front Squats
20 Alt. Bird Dogs
complexity
EMOM 10 min:
2 Squat Cleans
Metcon Fitness
For Time:
21-15-9
DB Hang Power Cleans
DB Push Press
(Half) Burpees
Metcon performance
For Time:
21-15-9
(Hang) Power Cleans
Push Press
Burpees
Skills & Notes
Focus exercises this week:
Cool Down
