EMOM
WARMUP
– 2 Rounds:
30” Skip on plate
10 Plate GTOH @10/5kg
10 Plate Front Squats @10/5kg
10 Hollow Rocks
WOD PREP
– Clean&Jerk Review
5 Hip High Pulls
rest
5 Hang High Pulls
rest
5 Low Hang High Pulls
rest
3 Muscle Cleans + 3 Front Squats
rest
3 Power Cleans (2” fermo in mezza accosciata)
rest
5 Push Press
rest
5 Push Jerk
HEAVY DAY
– Every 2’30” x 5 sets:
3 Power Clean&Jerk
@all sets as heavy as possible, max 10” rest btw reps
RX GOAL: 80+%1RM
NORMAL GOAL: 60+%1RM, Focus on form