Week 4 Training 4

EMOM 8

1: 8/10 cal row
2: 8 x Scapula push ups + 8 x Pike HSPU on floor
3: 6 x Burpee broad jump
4: 12 x Squat to stand

Workout of the week can be done as a teamWOD or individually. You decide.

30 rounds for time (YGIG)

1 Cluster @25/35 Intermediate: @35/50 RX: @40/60
2 Back squat
3 Burpee box jump

TC: 28

Then 10 min to find your max load on:

1 x Cluster +1 x BTN Press + 1 x Overhead Squat

Comment: BTN = Behind the neck. BTN Press can be done as a push press or jerk.

15 rounds for time

1 Cluster @25/35 Intermediate: @35/50 RX: @40/60
2 Back squat
3 Burpee box jump

TC: 16

Then 10 min to find your max load on:

1 x Cluster +1 x BTN Press + 1 x Overhead Squat

Comment: BTN = Behind the neck. BTN Press can be done as a push press or jerk.

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