Warm-up
9 min Alt Emom
- 12 Wallballs (20/14)
- 12 Kettlebell Swings (53/35)
- 12 Burpees
Strength
20 min Squat Session
- Work up to a 3 x 3 at 75% of 1 rep max
- 10 Push-ups between sets (including warm-ups)
Metcon
15 min Alt EMOM
- 6 Clusters (95/65)
- 10 Pull-ups
- 200m/140m row
Clusters are a squat clean + thruster
Commentary
We worked up to 305lb and finished four work sets. For the pushups, we did on the rings, hands release and regular versions.
I reduced the pull-ups to 5 reps because I am not very efficient at them, and I wanted a little more rest. I probably cut them too much and should have done all ten. The row intervals were around 45 seconds, and I was lit up after following with the clusters, which took about 30 seconds.
Tags: Cardio,
Cross Training,
EMOM,
Running,
Thrusters