Weightlifting
Warm Up: EMOM 8
1st 3 Tall Jerks
2nd 3 Front Rack Sotts Press
EMOM 8
1 Clean and Jerk @ 85+% 1RM
Work to heavy single. Looking for no misses throughout the 8 reps.
Every 2:30 mins x 8 sets: Front Squat
1 x 6 @ 65%
1 x 6 @ 68%
1 x 6 @ 70%
3 x 3 @ 80%
Conditioning 1
3 Rounds for Time
14 Kipping Handstand Push-ups
50 ft. Handstand Walk
7 Devil Press
100 ft. Dumbbell Front Rack Walking Lunge
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Optional Conditioning
EMOM 20
1st 11 / 10 cal Bike
2nd 6 DBall Cleans
3rd 11 / 10 cal Row
4th Rest
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