3/7 Victory Club Workout

Warm-Up -


12 minute flow

20 seal jack

10 Hip down push up

5 Inchworm

10 Hollow Rock

20 Jack Knife

Strength -


EMOTM x 10

Power Snatch x 1

Hang Squat Snatch x 1

Over head Squat x 1

**Increase in load as you go!



EMOTM x 16

  1. DB Strict Press
  2. DB Upright Row (Alternating) 
  3. GHD Sit Up
  4. Rest

**Pick a load that is light and manageable for strict press and upright row. 



In teams of 2:

Assault Bike 300 Cals for time. 

EMOTM team must complete 5 BMU however you want! 


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