רביעי 21.10.26

Strength :

Deadlift

4-3-3

Last Set Max Reps (90%)

75-80% From RM 1

Rest 2-3Min Between Sets

Conditioning :

EMOM 20Min

Min 1 : 14/12 Cal Row

Min 2 : 14 Alternating DB Snatch (22.5/15kg)

Min 3 : 14 Box Jump Over (24/20")

Min 4 : Rest

*Scale Reps To Finish Each

Working Minute Within 50Sec

Scale Up:

Rx+ : 16/14 Cal Row + 2 Reps DB Snatch

Rx++ : DB 30/22.5kg

Durability – Core & Hips

3 Rounds For Quality

12 Bird Dog (6 Each Side)

20Sec Side Plank Each Side