Friday 10/05/19
A. WARM-UP x3
-x20 shoulder openers
-x10 squats
-x10 downward dog to cobra
-x10 ‘swimming’ scorpions
-30sec hang
B. CORE -EMOM FOR 6MINS
min1: x20 sit ups
min2: x12 hanging windmills
C. EMOM FOR 14MINS
min1: x2 squat cleans
min2: x1 clean + x1 spit jerk
D. EMOM until failure (max: 12mins)
6 clusters + 4 muscle ups (Sc: 6 pull ups, Beg: 10 ring rows)
(RX: 65kg/45kg, Sc: 45kg/30kg, Beg: 30kg/17kg)