A) E2MOM x 9 sets:

Sets 1-3: 3 power clean + 3 push jerk @ 55-60%

Sets 4-6: 2 power clean + 2 push jerk @ 65-70%

Sets 7-9: 1 power clean + 1 push jerk @ 75-80%

 

B) EMOM x 12-21 minutes (4-7 sets):

1 – 3-5 strict pull-ups + 3-5 kipping CTB pull-ups

2 – 8-10 burpee box jump overs (24/20”)

3 – 50 double unders

 

*Add weight to strict pull-ups if able w/ DB between legs. Scale to 5 banded pull-ups + 8-10 ring rows if necessary.