EMOM x6 @light-moderate:
Power clean
Front squat
Squat clean
2 jerks
EMOM x6 @moderate-heavy:
Power clean
Squat clean
2 jerks
EMOM x6 @heavy:
1 clean and jerk
2 minutes rest between EMOMs
EMOM x6 @light-moderate:
Power clean
Front squat
Squat clean
2 jerks
EMOM x6 @moderate-heavy:
Power clean
Squat clean
2 jerks
EMOM x6 @heavy:
1 clean and jerk
2 minutes rest between EMOMs
Bench press 3 sets 10 reps 3 way team workout:Partner Wod: Teams of 3AMRAP 20:200m Sled drag20 burpees20 hang clean and jerks20 pushups20 ring rowsEach partner must
Skill: Rope climbs Not for time:150/120 caloriesEvery 15/12 calories, get off your machine and do 2 rope climbs
5 rounds :45 on/:30 off =1:15 =6:15 per round 32 min totalBB front Squat BB cossack squat Swiss ball Dead bug Swiss ball hamstring curl Swiss ball back extension 6
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