EMOM x6:
Above the knee clean pull to belly button
Above the knee squat clean
Jerk
+
6-minutes to build to a heavy set for the day:
Clean pull to belly button
Squat clean
Jerk
5 rounds for time:
12 wallballs
12 box jump overs
12 alternating dumbbell snatches
Or
5 rounds for time:
10 wallballs
10 box jump overs
10 alternating dumbbell snatches
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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