Warm Up: 4 sets, not for time: 3 Burpee High Jumps 3 Empty Bar Strict Press 3 Power Cleans 3 Good Mornings A: EMOM for 7 Minutes: Clean & Jerk Technique Work 1 Power Clean w/1-2 second hold in the catch + 1 Push or Split Jerk w/1-2 second hold in the catch. Keep the load low and attention to detail high. B: EMOM for 12 minutes:
- 1.Row 14/10 Cals
- 2.4-5 Power Cleans- Moderate load. No TnG reps. All singles
- 3.30-40 Double Unders
- 4.20 Anchored Sit Ups
You should be done with each with at least 10-15seconds of rest time before moving on. Today is a back off day and tomorrow is an active recovery day before we take on 18.1 on Friday.