Friday
7/11
A. 1 Power Clean + 1 Hang Power clean
Every 45 seconds x12 sets
*building load from 155#/105# or 70% of 1RM PC
B. EMOM 4 min
3 Clean pull reps not tng
*load @ 15#-20# heavier than last weight from A
B. 4 rounds for time
8 Power Cleans @ 135#/95#
16 Push-ups
200m Run
Essentials
A. Take 12-15 minutes to complete 4 sets of the following:
A1. barbell floor press 10,8,8,6
A2. banded hamstring curls x20
A3. KB single arm row x8 @20×1
B. 15-10-5
Plate overhead walking lunges
Dips of box
Push-ups
Rest 3:00 x2 sets