30.9.18

Strength/Skill
EMOM 3

3 position clean (high hang, hang, floor ) @65-70%

EMOM 3
2 position clean ( hang, floor ) @70-75%

EMOM 4
1 squat clean
(build)

Every 90 seconds x 4 sets
2 front squats ( pause for a full 3 seconds at the bottom )
*from floor*

Conditioning
Boat Race
3 Rounds
500m row
400m run
*Rest 2 min. between sets


workout of the dayRebecca Koch