1) Every 2 minutes for 20 minutes
0-:30 you have the time to accumulate max calories on the bike
:30-:50 you have 20 second window for 2 rep TnG power clean
rest until the 2 minute is up.
Score is total weight (not your max) lifted plus calories. So doing 205 for every set would be better than a ton of light sets and then putting up 255 on the last one
If you do not complete the 2 reps before the :50 mark that set doesn't count
2) 20 min EMOM
1) RDL 6-8 moderate/heavy reps
2) Bench Press 6-8 moderate/heavy reps
3) DB Bent over row 8-10 light/moderate reps each arm
4) 2 trips banded jumps through agility ladder
3) 10 min AMRAP
7 Power Cleans (115/75)
7 Push-ups
7 No push-up burpees over bar
4) 75-100 seated Arnold presses (Im thinking 10-20lbs) try to do controlled big deep burning sets
3:00 accumulated weighted plank
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