A. Iron Scap
- Should take 8:30 if performed at the tempo prescribed
B. E2MOM for 12: Perform 3 Power Clean and Push Jerks
- Work to a heavy complex
- 70-75% of your clean and jerk is a good starting point for a goal.
- This is BARBELL CYCLING PRACTICE. Move with speed and efficiency and don't take any pauses.
C. Then, perform 2 sets of 2 Clean and Jerk at 110% of B.
- Not TnG
Alternating EMOM 20
6 Standing DB Press 31x1
9 DB Push Press + 10 T2B
12 Bar Facing Burpees
15/12 Calorie Row
- The goal is here is two-fold, moving maximal weight and maximal speed on the body weigh components. Because everyone will respond differently, you have the option to add or even remove a minute of rest.
10 Hang Power Clean 145/100
25 Box Jump Overs 24/20