Session 1:
45 min. Row
Session 2:
Close Grip Bench Press: 9x3 EMOTM @ 105lbs + Orange Long Band.
Safety Bar Squat + 60lbs Chain @ Parallel Box Wide Stance: 12x2 EMOTM @ 55% of 1RM + Purple and Orange Band
Jerk Complex (2 Jerk Dip, 1 Jerk): 7 sets.
Every 75 seconds for 10 sets: 1 Clean and Jerk 153>
20 minute EMOTM: Odd, alternate 4-5 Muscle-ups/8-10 Toes-to-bar, Even, 8 Wall Balls @ 16lbs
6 rounds @ Aerobic/Steady Pace: 12 Thrusters 95/65, 12 Burpees (Cycle through Burpee-to-target, Burpee Lateral Bar Hop, Bar Facing Burpee)
Reverse Hyper: 3 x 20. Rest 90 seconds.
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