Monday, 16/10/23

A) EMOM x 10

1-3:

3 x Power Clean + Push Jerk @ 60%

4-6:

2 x Power Clean + Push Jerk @ 70%

7-10:

1 x Power Clean + Push Jerk @ 80%

– or lighter

B) 5 x 3 minute rounds

15 Toes-to-Bar

15 SDHP (45/30kg)

15 Lateral Jumps

– Then Max Strict Presses until 3:00

– Rest 1 minute

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Fitness

A) EMOM x 10

3 x Power Clean + Push Jerk

B) 5 x 3 minute rounds

20 Shoulder Taps

16 Situps

12 Lateral Jumps or Plank Jacks

8 SDHP

– Then Max DB Strict Presses until 3:00

– Rest 1 minute