WARM UP
- 10 Shuttle Run
- 10 Jumping squat
- 50 Skipped Rope
- 5 Empty bar power Clean
- 5 Empty bar Deadlift
STRENGTH
A. EMOM 6
- 2 Clean and jerk
B. EMOM 6
- 3 Deficit Deadlift
METCON (EMOM)
Every 2:30 mins for 12:30 mins:
- 8 Cal
- 6 Deadlift
- 4 Power Clean
- 2 Front Squat
- 2 Thruster
ACCESSORIES
:30 ON / :20 OFF x 6:
- Front Rack KB Hold
- Overhead KB Hold
- Weighted Plank