Strength
EMOM !0 Min
3 OH Squats - moderate to heavy
**build across the first 5 minutes and then hold for 5 minutes
**Capacity work is to perform 3 quality reps with a focus on technique
Conditioning
5 Rounds For Time
30 DB Hang Clean & Jerk @ 35/20 (even, not alternating)
20 Alt Lunges with DB in front rack
Capacity Work
4 Rounds For Time
30 DB Hang Clean & Jerk (even, not alternating)
20 Alt Bodyweight Lunges OR Goblet Squats
Homework - Choose One
Snack Work
Ever 3 min for 5 sets
5 Back Squats @ (1111) *up 5-10 from last week
—then—
3 Sets of 5/5 Weighted Box Step Ups (db/kb), 60 sec rest between sets
Strength/Conditioning @ 80% effort
EMOM 10 min
Min 1 - 2 Clean & Jerks @ 70-75%
Min 2 - 20-50’ HS Walk
—rest 5 min—
EMOM 10 Min
Min 1 - 2 Snatches @ 70-75%
Min 2 - 2-5 MU
