Wednesday-Performance
Warmup-Barbell Drills
A) Oly: E3MOM: Max TnG Cleans (Power or Squat)
R1-@70%
R2-@75%
R3-@80%
B) “Open 14.4”
AMRAP 14
60 cal Row
50 T2B
40 WB (20/14)
30 Cleans (135/95)
20 Ring MU
C) Accessory: Ring Dips
3×5-10 Tempo Ring Dips 22×2
Wednesday-Fitness
Warmup-Barbell Drills
A) Oly: E3MOM: Max UB Hang Cleans
R1-@60%
R2-@65%
R3-@70%
B) “Open 14.4”
AMRAP 14
50 cal Row
50 Knee Raises
40 WB
30 Cleans
20 Ring Rows
C) Accessory: Push ups
3x 5-10 Quality Push ups