1a) 15 min EMOM
Hang Clean + Clean (increase weight every 3 minutes)
1b) Clean grip DL 5 x 4 @ 95, 100,105, 110, 115%
2) Power Snatch 10 x 2 start at 75% and try to get to 90-95% no TnG
3) From the Floor Push Press 6 x 5
4) 20 min ALT EMOM with a vest
1- 6-8 Pull-ups
2- 10-15 Push-ups
5) 10 rounds every 2 minutes
12/8 Cal Bike (sprint)
3 Power Clean and Jerks (increase weight as you go)
6) Front Squat 10 x 3 heavy
7) 2 Rounds
9 Bar MU
9 OHS (185/125)
15 C2B
15 OHS (135/95)
21 Pull-ups
21 OHS (95/65)
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