Warm-up
2 sets
50′ Goblet Carry
:30 Goblet Bottom Squat Hold
50′ Two Handed KB OH Carry
5 SA OHS Each Arm
then…
Clean Progressions
Weightlifting
EMOM for 4 sets: 3 Cleans
Sets 1-2: 50% of 1RM
Sets 3-4: 60%
When the clock hits 6:00 perform…
Every 90 for 4 sets: 2 Cleans
Sets 1-2: 70%
Sets 3-4: 75-80%
When the clock hits 12:00 perform…
E2MOM for 5 sets: 1 Clean
Sets 1-5: 80+%
Clean – 5×1
*Build through the sets
Metcon
Metcon
10 min EMOM
6 Lateral Burpees Over the Bar
3 Squat Cleans 50-60% of 1RM
*Score is weight used each round
