Strength & Conditioning

Clean and Jerk EMOM9 #2

Hang Squat Clean + Squat Clean + Split Jerk
Minute 0, 3 & 6 – 73%
Minute 1, 4 & 7 – 78%
Minute 2, 5 & 8 – 83%

Rest 2:00

EMOM3
Squat Clean + Split Jerk
84 – 86 – 88%

 

MetCon

“Friend Zone”
Teams of 2
AMRAP 20:
10/8 Calorie Assault Bike
12/9 Calorie Row
9 Pull-ups

*Partners complete full rounds
*If doing solo: rest same amount of time it takes to complete a round

Sub for Bike or Row: 100m Run

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