*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE

WOD:

1) 6-9-12 minute AMRAP – 2 minute Rest – Max Reps:

30 Front Rack Box Step-ups 75/55 @ 24/20

30 Power Snatch 75/55

30 Burpees

Max Rope Climbs 15ft

This workout is structured so you might not even get to the Rope in the 6 minute piece, you should have a little time there in the 9 minute piece, and then a solid chunk of time in the 12 minute piece. Get as far as you can in each AMRAP.

Extra Work:

2) EZ Bar Curls: 4 sets of 20

Rest 90-120 seconds between sets. Focus on position/activation over loading.

2) Overhead Dumbbell Tricep Curl: 4 sets of 20

Rest 90-120 seconds between sets. Focus on position/activation over loading.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE