EMOM 30:
Minute 1: 45s Row moderate pace
Minute 2: 45s KB Hang Power Snatch (24,16) (Alt. sides however client sees fit)
Minute 3: 45s Barbell Rows (95, 65)
Minute 4: 45s Bike moderate pace
Minute 5: 45s Single Unders
Minute 6: 45s Hollow Rocks
*Score today = Your goal to reach within the next 90 days?


5 Minutes of Accessory work on one muscle group that’s lagging performing 1 single joint movement for 3 x 10-15. Rest 60s between sets.
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