WARM-UP
A) 40” / 20” rest
4 rounds:
Cal Bike
Burpees
Sit-Up
2 rounds: with an empty bar
6 Front Squats
6 Push Press
3 Strict Pull-Ups
3 Strict Toes-to-Bar
STRENGTH
Clean Work
EMOMx3 minutes:
3 Hang Clean, Above the Knee
– 3 Minute Rest
EMOMx3 minutes:
3 Hang Clean, below The Knees
– 3 Minute Rest
EMOMx3 minutes:
Squat Clean
WORKOUT “EMOMDAY”
EMOM x 12 minutes:
5 Clean And Jerk, 135#/95#
10 Calorie Bike
15 Toes-to-Bar