Week 1 of 4
Strength
5 Minute EMOM
3+1 Hang Power Cleans + Jerk
@ 70, 73, 75, 78, 80%
Rest 3 Minutes
5 Minute EMOM
2+1 Squat Clean + Jerk @ 80%
Rest 3 Minutes
Every 1.5 Minutes for 5 Rounds
1+1 Power Clean + Jerk @ 85%
Conditioning
5 Rounds
10 Double KB Front Rack Step-ups (44/35)
8 Burpee Box Jumps (24/20)
Mobility
10 Minutes Opening Shoulders, Mid & Upper Back
ROM Conditioning
Pause Dumbbell Overhead Squats
4 x 5r per side.
2 Second Pause at the Bottom. Increasing Weight.
Conditioning
5 Rounds
12/10 Hard Calorie Row
6 Power Snatches (135/95)
Rest 1.5 Minutes Between Rounds
