Posted on Oct 15, 2020

Laneway

A. EMOM x 3
Squat Clean x 3

A.1 Ev 45s x 4
Squat Clean x 2

A.2 Ev 30s x 8
Squat Clean x 1

Add load each bar.

B. Back Squat
3 x 20
Barbell taken from the floor
Rest 90s between sets.

At Home

A. 8min AMRAP
40m Shuttle Run (w’ DB)
10 DB Hang Cleans (5 E/S)
10 DB Overhead Lunge (5 E/S)

Rest 4mins

A.1 8min AMRAP
40m Shuttle Run
20 DB Hang Snatch (10 E/S)

B. 3 sets of:
20 Single Arm DB Bent Rows (20 E/S)
20 Skull Krushers
60s Rest

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