Movement activation and Barbell tech
Power Clean Tech
Then E2MO2M for 12 mins
Build to a Heavy single ( start at around 70% Of 1 RM) and add load every round
1. 10 X Power Clean
2. 8 X Power Clean
3. 6 X Power Clean
4. 4 X Power Clean
5. 2 X Power Clean
6. 1 X Power Clean
Devil In Disguise”
AMRAP 14:
10 Single Arm Devil Presses
10 Single Dumbbell Box Step-Ups (24″/20″)
10 Toes to Bar
Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Component 3 (18
Component 1 Team of 3 For Time 100/75 Cal Echo Bike 75 Bench Press 60/40 50 Clean & Jerk 70/50 30 Burpee Over The Bar 100/75 Cal Echo Bike 75 Bench Press 70/50 50 Clean & Jerk 80/60 30 Burpee Over The
Component 1 (10 Minutes) 4 Sets A1. 6-8 Barbell Back Squat 2-minute rest between Component 2 (10 Minutes) 3 Sets B1. 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Componen
