Private Barbell:
0:00-8:00 Oly EMOM
:05 Clean Deadlift + Hang Squat Clean + Push Jerk60%+
Build by Feel
8:00-20:00 Front Squats
7-5-3-2-1 @ 57-67-72-77-82%
Heavy Singles by Feel if done early
24:00-34:00EMOM
1) 3 Power Cleans + 3 Hang Squat Cleans + 3 Front Squats @65% Clean 1RM
2) 12 Burpees Over Bar
Home Version
Skill 8 Minute EMOM
:05 to DB Deadlift + Cluster (4 Reps each Minute)
Strength 5x12 Heavy Bag Squats
MetCon 11 Minute EMOM
1) 4 Power Cleans + 4 Hang Squat Cleans + 8 Goblet Squats
2) 12 Burpees Over DB
*Home workout has an extra minute so athletes get equal reps on each arm.
POWER LUNCH:
Chipper - 15 min cap
50 sit ups
30 Alt Pistols
40 Burpees
50 Jumping Lunges Each Side
50 Sit Ups