Thursday 03/07
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.
*Push ups may be performed on knees
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
