Week 13 Training: 14.10.27
A. EMOM x 5: 2 Front Squats, 3 Back Squats
*Treat this like you would a Bear Complex: Power Clean, then front squat x 2, then move the bar to your back and back squat x 3.
EMOM x 5: 2 Strict Pull-ups, 3 Bar Muscle-Ups
*Treat this as a pull-up complex: do not break between strict pull-ups and bar MU.
EMOM x 5: 3/3 Forward/Backward Lunges – Right Leg and Left Leg
*Hold the bar in the front rack position.
EMOM x 5: 10 Depth Pushups
*Use boxes – go as deep as you can on each rep.
B. 9 Rounds for Time:
9 KBS @ 32/24