COMPLETE;
Weightlifting:
A. EMOM x 7
1 Power Clean + 2 Hang Power cleans + 3 Front Squats + 4 shoulder to overhead; 185/123
* From prior weeks, back down in minutes, up in weight.
B. Back SqT: 4RM for day in <16 min
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Conditioning:
Running clock : separate scores
“Jackie”
1000m row
50 thrusters 45/33
30 pull-ups
Rest 5 min
15-12-9
Power clean 155/108
C2b pull-ups
Rest 5 minutes
5 rds
20 ghd sit-ups
400m run