PRIVATE BARBELL:
Building Squat Clean & Jerk
0:00-2:00 EMOM @65%
2:00-4:00 EMOM @72%
5:00 @75%
6:00 @80%
7:30 @ 85%
Front Squats
3@70%
2@80%
1@85%
1@90%
1@93%
:10 Walkout @105%
Heavy Singles by Feel if time@24:00
MetConAMRAP 10:
2-4-6-8-10-etc
Strict Pullups
Toes to Bar
Starting with and E2MOM - 2 D Ball to Shoulder + Squat
Home Version:
Strength: 4 Sets of 10
Tempo Heavy Bag Squats
Tempo = :02 down, :02 Pause, Fast Up
MetCon AMRAP 10:
2-4-6-8-10-etc
Sheet Rows
1.2.3 Up Downs
Starting with and E2MOM - 2 Heavy Bag to Shoulder + Squat
POWER LUNCH:
Chipper
50 Sit-ups
40 Burpees
30 Jumping Lunges ea side
20 Alt Pistols
10 Burpees
then go back up!
18 min cap