Friday

SKILL 

 

Clean

 

Barbell Warm-Up + build to 70-75% of 1-RM

 

(12 min cap)

 

OLY

 

EMOM x 10 min

 

3 Power Cleans (@ 70-75%) + 8 TTB

 

rest 1 min 

 

EMOM x 6 min

 

Squat Clean x 1 rep @ 80%

 

WOD

 

3 Rounds for time

 

21 Power Cleans

15 Front Squats

9 HSPU

 

L1 – 75/55 + Deficit Push Ups (45/25)

L2 – 95/65 + HSPU on Box

L3 – 105/85