CLEAN and JERK
0:00-7:00 EMOM
Squat Clean + Pause Split Jerk 60%+ (Pause :03 In Split)
7:00-13:00 Heavy Singles by Feel (75-80-85%+)
MetCon “Whirlwind” from Proving Grounds
7 Minute AMRAP:
20 Double Unders
6 Hang Power Cleans 115/85 lbs
At 7:00 Rest for 1 Minute
At 8:00 - For Time:
100 Double Unders
30 Hang Power Cleans
6:00 Cap (clock stops at 14:00)
POWER LUNCH
Tabata :20/:10x8
1. Jump Squats
2. Half Burpees
3. V-ups
4. Jumping Lunges