1.23.2018 RDLs, DB Presses and Clean, Row, Burpee Metcon

STRENGTH/SKILL:
12 min EMOM
     1 min = RDL x 6-8 reps @3 secs down, 2 sec hold, stand, 1 sec at the top tempo
     2 min = Seated Db shoulder press x 8 reps

METCON:
3 SETS
4 mins on the clock
10 Hang Power Cleans @155/105#
500m row
AMRAP burpees over the erg with remaining time
rest 90 secs
 

Steve Musha