Private Barbell
0:00-8:00 Oly EMOM 8 Min
Squat Clean + Push Jerk
Start at 65% Build by Feel
8:00-20:00 Front Squats
5-4-3-2-1 @ 62-72-77-82-87%
Heavy Singles by Feel
MetCon10 Minute EMOM
1) 5 Clusters at 60% Clean&Jerk 1RM
2) 8-10 Strict Pullups
Home Version:
Heavy Bag Squats5x14 Reps
MetCon 11 Minute EMOM
1) 10 Single Arm Clusters
2) 10-15 Sheet Rows or 2x Bentover Rows
Switch arms every round. Extra minute for symmetry.
POWER LUNCH
AMRAP 18
15 Squats
8 Burpees
30 Jumping Jacks
1 min rest