Posted on Oct 26, 2020

Laneway

A. Deadlift
3 x 15
Add load each set.

B. EMOM x 20
M1 – 2 Squat Clean
M2 – 2 Squat Clean + 2 Front Squat
M3 – 2 Squat Clean + 2 Front Squat + 2 Squat Clean
M4 – 2 Squat Clean + 2 Front Squat + 2 Squat Clean + 2 Hang Squat Clean

At Home

A. For time:
100m Sprint
30 DB swings
100m Sprint

B. E4 rounds for total time;
10/7 Burpee (no requirement to touch overhead)
20m DB Lunge (DB held end to end under chin)
10 V-Ups
10 DB Clean and Jerk (5 E/S)

Rest 2mins between intervals.

R2+4 will be performed in reverse.

Score is the total of all 4 intervals. Ie: 1:25+1:31+1:32+1:25 = 5:53

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