Strength
3 Rounds not for Time
- Strict Handstand Push Up @ 30×1 x 3-5 reps
- Weighted Ring Row x 8-10 reps
- Maltese Raise x 8-10 reps
Notes
Conditioning
EMOM 15
1 – 10-12 calories
2 – 14 hang DB clean and jerk
3 – 7 burpee box jump overs
Notes
The metcon today is an EMOM *15* of calories, DB hang clean & jerk, and burpee box jump overs. You will start a new movement at the top of each minute, and move through each movement for a total of *five* rounds.
The calories should not take any longer than :45 across the EMOM. If this is too aggressive, you can lower the number of calories.
The DB weight should be light-moderate and the hang clean & jerks should be unbroken throughout the workout.
The burpee box jump overs should be done in :45 or less. You may adjust the reps accordingly.