Warm up
4 Rounds
10 Upright rows
8 Bicep curls
6 Single leg RDL (e/s)
Strength
EMOM x 10 Minutes
1- 8 Side plank dips (right) + 8 V-ups
2- 8 Side plank dips (left) + 8 V-ups
Log the rep scheme you used (Rx is 16)
Modify the reps as needed in order get at least 20 seconds of rest before the next minute
Metcon
5 Rounds
:30 Deadlifts
:30 Deadlift hold
:30 Hang power cleans
:30 Front rack hold
:30 Rest
Score is the total reps of deadlifts and hang power cleans + log your weight in the comments
The holds are to keep your body under tension and heart rate up. Use a weight that will allow you to get at least 6 reps for hang power cleans in the :30. Same weight for deadlifts and hang power cleans.
