WORKOUT 4/10- 16

Video: 90 kg on the bar.

 

Find your 3 RM TNG CLEAN. Then do 3X3 OF 90 % of your heaviest 3 RM tng Clean. 

 

40 min EMOM (every minute on the minute)

MIN 1: Skierg

MIN 2: ROW

Min 3:5 burpees, 3 ring muscleups

Min 4: REST

Rest.

10-1 off:

DB Bench press ( find a weight that you can do 10 rep, but is challenging)

DB Bent over row (each arm)