Wednesday
Clean & Jerk Technique + Volume Front Squat and Overhead Press
16:00 Running Clock
EMOM 10 | 1 Squat Clean and Jerk @65% | Heavy Singles by feel until 16:00
Pause in catch on jerk 2 seconds. Will increase 1-2% each week.
MetCon
16 Minute EMOM
A) 10 Front Squats at 50%
B) 10 Strict HSPU / DB Press
C) 20/16 Calorie Row
D) Rest
cap work at :50 on row