Monday
Strength
1) 10min emom
1 Clean & Jerk (Build to a heavy single)
2) Back squat 3 x 12
3) Clean pulls 4 x 3 @ 105% (focus on control from the floor then explosive from knees to hip extension)
Conditioning
2km row for time.
1) 10min emom
1 Clean & Jerk (Build to a heavy single)
2) Back squat 3 x 12
3) Clean pulls 4 x 3 @ 105% (focus on control from the floor then explosive from knees to hip extension)
2km row for time.
Bench press 4×15 (dumbells)
Deadlift 3×10
Hang power clean 4×4
For time
50 cal row
50 KB thrusters 16-12kg
50 Toes to bar
