Like a Baby Emperor Penguin

Back Squat
4x5 @ 60/70/75x2
Front Squat
3x5 @ 65/70/75

40/30 Cal Row
40 Alt DB Hang Clean & Jerk 50/35
40 Alt DB Snatches 50/35
40/30 Cal Row

*10min time cap

Coaches Notes

KINDA EQUIPPED

On a 20min clock, 4 rounds:
1min Air Squats
1min Alt Lunges
1min Squat Hold
Rest 2min

For Time
40/30 Cal Row or 600m Run
40 Alt DB Hang Clean & Jerk 50/35
40 Alt DB Snatches 50/35
40/30 Cal Row or 600m Run

*10min time cap

BODYWEIGHT / HOUSEHOLD GEAR

On a 20min clock, 4 rounds:
1min Air Squats
1min Alt Lunges
1min Squat Hold
Rest 2minFor Time
600m Run
80 OO GTOH
600m Run

– Eric Barber

Learn the Fundamentals!!

Posted 1 year AGO

Eric Barber

Founder & Coach

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Eric Barber

Founder & Coach