
Warm up
3 rds
15 band pull aparts
10 btn strict press
5 four part squats
5 calorie row
Strength
Emotm 15
1 clean and jerk
Workout
4 rft
500m row
15 bbh
10 clean and jerks
Rx 135/95
L1 115/80 450m
L2 100/70 425m
L3 80/60 400m
L4 65/45 350m
Cap is 22
Warm up
3 rds
15 band pull aparts
10 btn strict press
5 four part squats
5 calorie row
Strength
Emotm 15
1 clean and jerk
Workout
4 rft
500m row
15 bbh
10 clean and jerks
Rx 135/95
L1 115/80 450m
L2 100/70 425m
L3 80/60 400m
L4 65/45 350m
Cap is 22