Warm up
+ Double under tech.
16 Min. AMRAP
55 Double unders
400 Meter run
15 Cal row
15 Min. EMOM
1st:25 Double arm jumping rope slams
2nd:15 KB Swings
3rd:30 Mountain climbers
5 Min. EMOM
25 Sit ups w/ plate 15/25#
Rx Program:
12 Min. EMOM
1 – 4 Min.
Power Clean + 4 Jerks (Split or power)50%
4 – 8 Min.
Power Clean + 3 Jerks (Split or power) 60%
8 – 12 Min.
Clean + 3 Jerks (Split or power) 65%
12 – 16 Min.
Clean + Hang clean + 2 Jerks (Split or power) 70%
Deadlift
10 x 40%
10 x 50%
5 x 60%
5 x 65%
5 x 70%
Bicep curls x 20 (light)
Snatch balance
Work up to 70%
5 x 4
