5/17/17

Weightlifting
Overhead Squat

(15 min to find a heavy triple)
Strength/Accessory
OPEN
EMOMx16:
A) 12 KB Front Rack Lunges (53’s/35’s)
B) 12 Deficit Push-ups (stacking plates)
C) 12 DB Box Step-Ups (45’s/30’s)
D) 50s Plank Hold (elbows)
PERFORMANCE/FITNESS
EMOMx12, Alternating:
Min 1: 12 KB Front Rack Lunges (35’s/20’s)
Min 2: 12 Deficit Pushups
Min 3: 12 DB Box Step-ups (45’s/30’s)
Min 4: 40 second Plank Hold
Record all complete minutes as a round

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