Friday, 7/19



Clean and Jerk

20min. EMOM:
2 Reps EMOM x 10min.
1 Rep EMOM x 10min.

*Prefer Power Cleans on the first 10min. and then squat cleans on the last 10min.
*Climb as needed to hit something heavy. Touch and go or singles are fine.
*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.

Metcon (AMRAP - Rounds and Reps)

12 minute running clock...
1000m Row "buy in"
Max Rounds of this in remaining time:
21 American KB Swings 53/35
12 Handstand Push-Ups



EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cal Row
Min 2: 20 Wall Balls 20/14
Min 3: 15 SDHP's 75/55
Min 4: 15/12 Cal Bike
Min 5: 20 Sit-Ups
Min 6: 50 Double Unders
Min 7: RestAdvanced can do 95/65 on the SDHP and Barbell Sit-Ups for 40sec. Should be trying to get around 8-10

Freddy HansenComment