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 : 4 Rounds: (16min. Total)
40sec. of Max Double DB Hang Cleans
20sec. Rest
40sec. of Single Skips
20sec. Rest
40sec. of Knees to Elbow / High Knee Raises
20sec. Rest
40sec. of Max Push-Ups
20sec. Rest
*Go as hard as you can on each 40sec. station. The 20sec. rest will feel like a lot at first, but then will start to catch up after about 1-2 rounds. Keep trying to hang onto the original reps you got on round 1! That's your goal. Max total reps is your score.
At Home Version
Strength: EMOM x 10mins
2 Double Dumbbell Hang Power Cleans
2 Double Dumbbell Front Squats
2 Double Dumbbell Push Press
Conditioning : 4 Rounds: (16min. Total)
40sec. of Max Double DB Russian Swings
20sec. Rest
40sec. of Single Skips / Dip Jumps
20sec. Rest
40sec. of Leg Levers
20sec. Rest
40sec. of Max Push-Ups
20sec. Rest
https://us02web.zoom.us/j/8049885464?pwd=YlVMaDFrUFBtUWZSSElKN0FFQUpUUT09
