Warm up
Cleans
2 x 6 Hang Clean @40%
1 x 5 Hang Clean @50%
1 x 4 Hang clean @60%
4 x 1 Hang Clean @75%
Superset: 5 x 8 Strict C2B
15 Min. EMOM
1st Min: 1 Clean + Clean & 2 Jerk @70 to 80%
2nd Min: 12 T2B
3rd Min.: 40 Jumping double arm rope slams
500 Meter Row/ Run
Rx Program:
Front Squats
10 x 50%
10 x 60%
3 x 80%
3 x 85%
3 x 90%
Superset: Tricep extensions x12 (Heavy)
6 Min. EMOM
5 Bar Muscle ups + 2 Burpees
