PRIVATE BARBELL:
0:00-8:00 Oly EMOM 8
Power Clean + Hang Squat Clean + Push Jerk
Start at 65% Build by Feel
8:00-20:00 Front Squats
6-4-3-2-1@ 60-70-75-80-85%
Heavy Singles by Feel
24:00-36:00 “Caesar” with 95/65 lb Barbell
50 Deadlifts
40 Power Clean
30 Front Squat
20 Shoulder to Overhead
10 Cluster
Home Version
EMOM 8
5 Single Arm Cluster
12 Minutes to Complete
5x13 Heavy Bag Squats
MetCon With Single DB/KB
60 Deadlifts
50 Power Clean
40 Goblet Squat
30 Shoulder to Overhead
20 Cluster
POWER LUNCH
8 min (aim for 3 rds)
12 Pike Pushups
4 Dive Bombers
10 Plank Push-ups
2+ Wall Walks (6 pike pushups)
**continue wall walks until everyone has done 2. Then start over as a team.**
8 min (aim for 3 or 4 rounds)
15 Jump squats narrow to sumo
15 Monkey squats
15 Jump squats
:30+ Wall sit
**continue wall sit until everyone has done 30 seconds. Then start over as a team.**