Strength-Con
EMOM12
Min 1: Bench 3 Reps @ 75%
Min 2: Barbell Row 10 Reps
Min 3 - 20 Alt DB Curls
Olympic Weightlifting
Heavy Single in 15 Minutes:
Split Jerk
“Cannon Ball”
4 Rounds
12 Cal Ski
10 Double DB Snatch (2x20lb)
8 Front Rack DB Lunges (2x20lb)