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

Comment

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