A) quickly warm up to 80% power clean

+

Every 45 seconds x 6 min (8 sets)

– 2 TnG power cleans at 75-85% 1RM

*Go heavier than last week if able.

 

B) EMOM x 9 min (3 sets)

1: 4-8 T2B + 4 deadlifts @ 65%

2: 5-10 box jumps – step down (24/20”)

3: 10-15 wallballs

*scale reps to a lower number as needed to keep on pace.

R3M then…

3 rounds for time:

– 4-8 T2B + 4 deadlifts

(315/215, 275/185, 225/155, 185/125, 155/105, 135/95, 115/75)

– 5-10 box jumps – step down (24/20”)

– 10-15 wallballs

*scale with lowest rep number used in EMOM for each movement.