Monday 30/06

PART A - MAIN LIFT

EMOM x 12

Min 1: 6 Back Squats w/1 reps in reserve

Min 2: 3 DB Countermovement Jumps

Min 3: Rest

Week 3 Notes:

*DB Countermovement jumps are to be performed as single reps. Reset between each one. Aim to hold 2 DBs totalling 20-25% your body weight.

PART B - ACCESSORIES

AMRAP x 8 Minute

6x Single Leg Landmine RDL e/side

8x DB Bench Pullover

8x Alternating Plank Rotations.

PART C - CONDITIONING

5 Rounds For Time (12 minute cap)

7 Dual Hang DB Clean & Press

7 DB Front Squats

12/9 Calorie Echo Bike*

*may sub for 200m ski or 400m bike erg