10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
For 10:00, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 power snatches, 75-85% 1RM
Odds: 2 power cleans, 75-85%
+
For time w/partner, trade off as needed w/only 1 working at a time:
80 DB ground-to-overhead or med ball to shoulders
100 row calories
120 burpees
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
Post results to comments.
10:00 double under and hs walk work
10:00
E-2 100# power snatch
O-2 150# power cleans
+
40 75# medicine ball to shoulder cleans
50 row calories
60 burpees
11:52
+400m sled drag @ 70#
Sunday.
EMOM: 30 mins.
1 muscle up
5 squats with the dball
Nice and relaxed. Thanks Stephen.