Strength: EMOM x 10mins
2 Power Cleans
2 Front Squats
2 Push Jerks
*Start at a 50-60% effort (not 1RM) and slowly build. You may also stick to one heavy weight the entire time, which for most of you will probably be about 70% of your Clean and Jerk 1RM.
Conditioning
For Time:
800m Row
2 Power Cleans
2 Front Squats
2 Push Jerks
*Start at a 50-60% effort (not 1RM) and slowly build. You may also stick to one heavy weight the entire time, which for most of you will probably be about 70% of your Clean and Jerk 1RM.
Conditioning
For Time:
800m Row
2 Rounds
25 Ring Pulls
50 DB Floor Press
75 Air Squats
800m Row
At Home Version
Strength: EMOM x 10mins
2 Double Dumbbell Hang Power Cleans
2 Double Dumbbell Front Squats
2 Double Dumbbell Push Press
Conditioning
For Time:
4:00 Cardio
25 Double DB Row
50 DB Floor Press
75 Air Squats
4:00 Cardio
25 Ring Pulls
50 DB Floor Press
75 Air Squats
800m Row
At Home Version
Strength: EMOM x 10mins
2 Double Dumbbell Hang Power Cleans
2 Double Dumbbell Front Squats
2 Double Dumbbell Push Press
Conditioning
For Time:
4:00 Cardio
25 Double DB Row
50 DB Floor Press
75 Air Squats
4:00 Cardio
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