COMPLETE:
Weightlifting:
A. EMOM x 8
1 Power Clean + 2 Hang Power cleans + 3 Front Squats + 4 shoulder to overhead; 165/113
* Those who have been with us for a while and done this progression years prior, check your starting weights, ending weights etc. Use that data to be smart with your start on this go around.
B1. Sumo Deadlift x 20 reps x 2 sets at 50-55%
B2. 20 banded squat jumps
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Conditioning:
Running clock
AMRAP 5
10 hang power Snatch’s 75/53
3 bar muscle ups
Rest 3 minutes
5 min clock; ascending ladder
3 HSPU
3 Cleans 185/113
6 HSPU
6 Cleans
9
9
etc.
Ascending by 3’s
Rest 3 minutes
5 min clock
25/18 cal bike,
Into AMRAP remaining time
4 burpee’s box jump overs 24/20
8 alt hang db clean and jerks 50/35
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BECOMPLETE: