EMOM
WARMUP
– 2 Rounds:
150m Easy Run
10 Hollow Rocks
8 Romanian Deadlifts @20/15kg
7 Hang Muscle Cleans @20/15kg
6 Strict Press @20/15kg
WOD PREP
– Power Clean & Jerk Review
5 Hip High Pulls
rest
5 Hang High Pulls
rest
5 Low Hang High Pulls
rest
5 Muscle Clean + 5 Front Squats
rest
5 Power Cleans (2” Pause Knee + 2” Pause Catch)
rest
3 Push Press (3” hold overhead)
rest
5 Push Jerk
rest
5 Split Jerk
rest then
– EMOM x 4′:
1-2 Power Clean & Jerk
@climbing to heavy weight (80-85%1RM)
HEAVY DAY
– Every 90” x 7 sets:
1 Power Clean & Jerk
@all sets as heavy as possible
RX GOAL: 90+%1RM for EACH set
BEGINNER: 3 reps each set, focus on form
AFTER PARTY
– 3 Rounds:
30” Max Reps Broad Jump (GOAL: 2+m each jump)
30” Rest