8 Minutes of Rack/Hip Mobility (Click links for details)

A- WU- 3 RNFT of:
15 USSR K.B. Swing (2/1.5 Pood)
10 Ring Row
10 Calorie Row

B- Hang Clean (1″ below the knee)- 15 Minutes To A Heavy Single

C- 6 Minutes To WU FS/WB/Pull Up +
EMOM For 18 Minutes:
Minute 1: 3 Front Squat @ 80% of 01/24/16
Minute 2: 9 K.B. Push Press (16/12KgX2)
Minute 3: 10/7 Pull Up

1 reply
  1. Smanik
    Smanik says:

    A) 3 RNFT of: 15 USSR KBS (2 Pood)/10 Ring Row/10 Calorie Row
    B) Hang Clean (1″ below the knee) 1rep @100kg – 3x failed 105kg but CLOSE
    C) EMOM For 18 Minutes : 3 FSQ @185lbs / 9 KB Press (16kgX2) / 10 C2B – all unbroken, some pull up resets w/o coming off bar
    D) Row 3×50 cal (Damper 10) / 2min rest : 2:01/2:16/2:14

    Rowing “heavy” really smokes my hamstrings.

    Reply

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