On 13:00 Running Clock
0:00-8:00 EMOM
1 Squat Clean + 2 Pause Split Jerks @50-60%
Pause in Split Catch :03 Each Rep
8:00-13:00 Singles By Feel
Clean & Pause Jerk 65-70-75%
MetCon13:00 AMRAP
50 Double Unders
12 Hang Squat Cleans
**Cleans increase weight every round
Male Rx: 95-115-135-155-175-195
Female Rx: 65-75-95-105-115-125Scaled100 Singles12 Hang Squat Cleans
You choose weight but make symmetrical jumps.
POWER LUNCH:
4 RFT:
2 Wall Walks
15 Pike Pushups
10 Plank To Squat
15 V-Ups
14 min Cap