Weightlifting
EMOM 4
1x [ 3 Power Cleans + 3 Front Squats + 3 Shoulder-to-Overheads ]
-- Rest 1 min --
EMOM 4
1x [ 5 Power Cleans + 5 Front Squats + 5 Shoulder-to-Overheads ], 135/95 lbs
-- Rest 1 min --
EMOM 4
1x [ 7 Power Cleans + 7 Front Squats + 7 Shoulder-to-Overheads ], 95/65 lbs
RX
First EMOM: 155/105 lbs
Second EMOM: 115/80 lbs
Third EMOM: 75/55 lbs
Scaled
First EMOM: 135/95 lbs
Second EMOM: 95/65 lbs
Third EMOM: 65/45 lbs
Strength
Every 1:30 for 15 mins:
2 Push Jerks, 75% 1RM
Every 2 mins for 12 mins:
3 Overhead Squats @ 70% 1RM
Pause in the bottom position on each rep for a full 2 secs.
Conditioning
6 rounds, each round for time, of:
7 Bar Facing Burpees
10/7 Echo Bike Calories
7 Bar Facing Burpees
10/7 Echo Bike Calories
7 Bar Facing Burpees
Rest 1:1 between each round.
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