STRENGTH
Gear On & Bar Warm Up In 10min:
Muscle Clean + Front Squat + Press + Rack Press 1x5ea
Clean Pull (Quick Feet! In & Out!)+ Hang Muscle Clean + Front Squat(FS) + Push Press + FS Sots Press 1x3ea
High Clean Pull (Quick Feet! In & Out!)+ Hang Power Clean + Push Jerk + Jerk + FS Sots Press 1x3ea
EMOM for 10min:
Clean & Jerk 10×2/70%
Rest 5min
10min AMRAP:
6 Knee to Chest
4ea Single Leg Squat
8ea OH Walking Lunges
Rest 2min
In 10min:
3 Rounds
5 Frog Ups
15 Band Pull A-parts
L-Hang 20sec
ADD’L WORK
METABOLIC CONDITIONING
21-15-9-9-15-21 reps of
225/155 pound Deadlifts
Box Jumps 24″/20″
Cap = 20min
AKA, We scale the workout in DL weight & maybe step-ups in order to hit an appropriate intensity and finish within 20 minutes.
