Weightlifting:
EMOM12 (Build)
Odd – 3 Push Presses
Even – 3R/3L Bulgarian Split Squats
Odd – 3 Push Presses
Even – 3R/3L Bulgarian Split Squats
Metcon (Time)
3 Rounds
7 Power Cleans (135/95#)
7 Pullups
7 Power Cleans (135/95#)
7 Pullups
3 Rounds
5 Squat Cleans (135/95#)
5 Chest to Bar Pullups
3 Rounds
3 Clusters (135/95#)
3 Muscle Ups (Bar or Ring)
No rest between sections, hit it hard.
After Party:
2 Rounds:
:45R/L Pigeon
:15 Superman Hold
:45R/L Lizard
15 Superman Rocks
:45R/L Pigeon
:15 Superman Hold
:45R/L Lizard
15 Superman Rocks
