This is fun…
Now back to leaderboarding.
Alternating EMOM for 14:00-
Three Position Clean (floor, hang, power position) + Jerk
*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.
15 Jumping Air Squats
1a) 4X1:00 ME HS Walk – rest 90 sec.
1b) 4X3 BTN Push Press + 2 Snatch Balances – heavier than last week, rest 90 sec.
1) 4 rounds of:
50 KB Swings 24/16kg
25 Burpee Box-Jump-Overs 24/20″
Rest 1:00 between each round
2) At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-
20:00 AMRAP of:
40 Thrusters 45/35#
Row 40 Calories