Strength: Build to a 1RM Clean
E2MOM X 8
Set 1-3: 3 reps
Set 4-5: 2 reps
Sets 6-8: 1 rep
Start around 60-70% & build
LeanFit:
AMRAP 15
Row Max Meters
WOD: “Flash Flood”
AMRAP 9
15 Sumo Deadlift High Pulls (95/65)
12 Pull-ups
9 Front Rack Lunges (95/65)
FW: RW to (75/55)
LF: 15 Sub KB SDHP, 12 Cal Row, 9 Burpees Over Rower
Core Work Cashout:
4 Rounds of:
10 Hollow Rocks
10 V-ups
10 Tuck Ups
0:10s Hollow Hold
-1 min rest-
