PRIVATE BARBELL
0:00-8:00 Oly Work 8 Minute EMOM
:05 Clean Deadlift to Knee + Hang Squat Clean + Push Jerk
8:00-20:00 Front Squats
8-6-4-2-1 @ 55-65-70-75-80%
Athletes may do heavy singles by feel if time permits
20:00-24:00 Transition
24:00-36:00 “Air Force-ish” For Time: using 95/65 lb Barbell
20 Thrusters
20 Power Cleans
20 Push Jerks
20 Overhead Squats
20 Front Squats
Starting with and EMOM do 4 Burpees
Home Version
Skill 8 Minute EMOM
:05 to Knee DB Deadlift + Cluster (3 Reps each Minute)
Strength 8:00-20:00 5x12 Heavy Bag Squats
MetCon - For Time: using 1 DB/KB
30 Thrusters
30 Power Cleans
30 Push Press
30 Overhead Squats
30 Goblet Squats
*Do 15 reps per arm each movement
**EMOM 4 Burpees
POWER LUNCH
20 min EMOM
1. 6 sec Slow V-Ups (3 sec down to hollow, 3 sec up)
2. 20 Push Ups
3. :40 High Plank Hold
4. 8-10 Sit Up Get Ups