A) E3MOM x 12 min (4 sets)

– TnG power clean cluster 2.2.2

*If you complete the set totally UB, add weight.

 

B) EMOM x 12-14 min:

E: Row 12/9 cal

O: 5 hang power cleans @ 80% of A

 

*Row 15/12 cal if able

 

Masters

A) EMOM x 12 min

1: 5 hang power cleans (light to moderate weight) BB

2: 10 cross body V-ups

3: 20-40 single unders or 20 jumping jacks

 

B) EMOM x 12-14 min:

E: Row 12/9 cal or 40 seconds tough pace

O: 6-8 DB hang power clean + push press