Cash In: emomx5 100m sprint

Cash out:  25 reverse hyper + 20 arch to hollow + 30sec hollow hold

Three sets of:

• Front Squat x 6-8 reps
• Rest 60 seconds
• Row 250 Meters
• Rest 60 seconds
• Plank to Elbows x 8-10 reps
• Rest 60 seconds

Complete as many rounds and reps as possible in 6 minutes of:

• 3 Dumbbell Ground to Overhead
• 3 Burpees
• 6 Dumbbell Ground to Overhead
• 6 Burpees
• 9 Dumbbell Ground to Overhead
• 9 Burpees
• 12 Dumbbell Ground to Overhead
• 12 Burpees
• ETC…

Three sets of:

• Single Arm Row x 10-12 reps each arm @ 2110

Performance

Every two minutes, for 12 minutes (6 sets of):

• Front Squat x 2-3 reps

Goal is to increase loads used last week.

Complete as many rounds and reps as possible in 6 minutes of:

• 3 Hang Power Cleans (135/95 lbs)
• 3 Burpees Over the Barbell
• 6 Hang Power Cleans
• 6 Burpees Over the Barbell
• 9 Hang Power Cleans
• 9 Burpees Over the Barbell
• 12 Hang Power Cleans
• 12 Burpees Over the Barbell
• ETC…

Every two minutes, for 6 minutes (3 sets):

• Single Arm Dumbbell Row x 10-12 reps each arm @ 2110