Power

EMOM for 7:00-

3 UB T&G Power Clean & Push Jerks*

*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Strength/Skill

*Sequence ends on 5th set of BS.

1a) Back Squat (Based on 1RM Squat): 1X5@50%, 1X5@60%, 1X5@65%, 1X5@70%, 1X5@65% – rest exactly 90 seconds

1b) 4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds

Conditioning

1) For time:

100 Double-Unders
15 Power Snatches 115/80#
50 Double-Unders

Rest as needed.

2) 12:00 AMRAP of:

Row 50 Calories
40 Box Jump Overs 24/20″
30 Power Cleans 155/95#
20 Muscle-Ups

Do Work…