Friday, September 22

Clean and Jerk (EMOM x 8)

On the Minute x 8 2 Squat Cleans + 1 Split Jerk Performed at 70% of Clean and Jerk

Pausing Clean Deadlift (5 x 2)

5×2 @ 70% 2 Second Pause at Knee

Metcon (Time)

For Time: 21 Barbell Facing Burpees 21 Power Cleans (135/95) 21 Barbell Facing Burpees

Metcon (AMRAP - Rounds)

EMOM x 12 1st: 15 Sit-Ups 2nd: 20 Supermans

Rx+ 1st: 15 GHD Sit-Ups 2nd: 20 Hip Extensions