Emom x 12
Odd min. 10 clean lift offs 60% of squat clean 1RM
Even min.
4 each leg hang clean to box Bar Only
5 sets Building
Tall Clean
Muscle Clean
Toe Clean
No feet clean
Every 2:30 x 5
15/20 Cals Bike
5 PC 185/135
4 Pc
3 Pc
2 Pc
1 Pc
Stretch!!
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a