Thursday PVF:FULL BODY EMOM

General Flow

Run prep line drills

• 25’ down and back each 

• Knuckle draggers

• Quad walk 

• Open the gate 

• Lunge and reach 

• Bunny hops 

• Butt kickers 

• Forward skips 

• 8x Shuttle Run (increasing pace)

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Cleans / Barbell Complex

Every 1:30 x 7

4 power cleans

3 Front squats

1 jerk press

Stay the same weight or build to a heavy

20 min

Coaches (if needed take a 2 min break after the 3rd lap.)

Equals 4 laps around all movements

Mixture of upper, lower and cardio movements.

• 12 Box Overs

• 10 HS push ups/box push ups/12 DB push press

• 40ft walking lunges

• 10 DB hang cleans

• 15 V-ups