A. EMOM x 9:
1. 30 sec. Double-unders
2. 20 sec. Bridge Hold
3. 30 sec Hollow Hold
*This is not a scored component.
B. EMOM x 20:
1. Row 200/180m
2. Rest.
3. Max. 10m Shuttle
4. Rest
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EMOM x 4: 5 Clean & Jerk Rest 1 minute. EMOM x 4: 4 Clean & Jerk Rest 1 minute. EMOM x 4: 3 Clean & Jerk Rest 1 minute. EMOM x 4: 2 Clean & Jerk *Use the rest minute to increase weight. *The 5, 4 & 3 rep rounds should be weights that can be performed “touch & go”. For the round of 2′s, this should be 2 x heavy singles in quick succession. *Aim to increase from last week’s effort.
