20.10.15

A. Warm up using Muscle Clean and Clean sot presses 3 rep range

In 15 minutes build a heavy to medium 1 paused clean up to knee (3 sec hold) + 1 Clean from high hang position.

B. Emom x 8

1 push press + 2 Push Jerks + 1 Split jerk (medium to heavy weight ) odd
Technique Ring Muscle up reps 15 sec work even

C. Conditioning

Emom Death by Calories on Row

4 calories
6 calories
8 calories
10 calories
12 calories
14 calories
16 calories
17 calories
18 calories
continue adding one rep untill you can't keep the pace

D. Accesory work

Accumulate 2-3 min on L sit