WARM-UP
EMOM x 8 MINUTES* (:40 ON / :20 OFF)
MIN 1 – Inch Worm + Push-Up → Push-Up to Pike
MIN 2 – :20s Med Ball Squats + :20s Med Ball Push Press → Med Ball
Thrusters
MIN 3 – Ring Rows → :20s Dead Hang + :20s Scap Pull-Ups
MIN 4 – Plank Hold → Wall Sit
*After completing the first four movements, transition to the next
movements in the second half of the EMOM
STRENGTH (ALL)
5-5-5*
Back Squat
*Start Light and build to Light-Moderate. Final week of Oly, deloading
off of the Back Squat pre-Open.
WORKOUT
EMOM x 18 MINUTES
MIN 1+2 – AMRAP of…5 Pull-Ups + 7 Push-ups + 12 Wall Balls
MIN 3 – Static Hold**
*Pick-up where you left off.