Throw Down Thursday

W- Row 100m easy + 100m hard until 1000m + specific warm ups

A) EMOM x10

Back Squat (RX do front squat) x 5-4-3-2-1-1-1-1-1-3

Rest 5 minutes

B) EMOM x10

Push Press (RX do Power Jerk) x 5-4-3-2-1-1-1-1-1-3

Rest 5 minutes

C) EMOM x10

Deadlift x 5-4-3-2-1-1-1-1-1-3

*increase weight every time, decrease weight if needed for last set of 3.

D) wall sits, 45 seconds, 30 second rest, x5