Thursday, November 14 2024

Cluster Build-Up E2MOM

1 – 1 – 1 – 1 – 1 – 1

3 Deadlifts to 2 Hang Clean (squat or power) to 1 Shoulder to Overhead

“Run, Row, & Go DT” by DB

For Time: (18min cap)

20 Toes to Bar

*1 Round of DT

200m Run / Row or 0.5k Bike

15 Toes to Bar

*2 Rounds of DT

400m Run / Row or 1k Bike

10 Toes to Bar

*3 Rounds of DT

800m Run / Row or 2k Bike

*1 Round of DT =

12 Deadlift

9 Hang Power Clean

6 Shoulder to Overhead

Barbell Weights = 155/105lbs RX+205/135 MRX 115/75

Core & Shoulder Development

10 Wall Walks or 100’ Handstand Walk

15rep each arm/leg (1 Leg/1 Arm KB Press)

Spend 3min on Banded Shoulder Stretches

2x20sec Head to Floor Straddle Stretch

1min Wall Facing Handstand Hold

Spend 3min on PVC Shoulder Stretches