Loaded Monday

3 sections today Blokes and Birds!

Enjoy…

 

Basic Warmup 6.0

EMOM for 8 minutes:

  • 6 Thrusters (95/65)

 

then…

 

Monster Complex X 10

In a 8 minute time cap complete 10 Rounds of the following for time:

  • Power Clean
  • Hang Power Clean
  • Squat Clean Thruster
  • Split Jerk

RX= 190/140 -scale the weight appropriately (80% of your 1 rep max thruster)

 

then…

 

The Longest Five

AMRAP in 5 minutes of:

  • 50 Heavy Jump Rope Singles
  • Row 100m