EMOM x 10mins 1 power clean + 2 front squat + 1 jerks
(build load)
14min AMRAP – OH MY GRIP 50 DU’s 15 hang power cleans 15 Pullups (rows)
BODYWEIGHT EMOM x 10min 5 x 2sec pause squats 14min AMRAP 50 line hops 15 half burpees 15 pushups
Team of 3 Team Body Weight in pounds (lbs) = Calories on Bike / Row Every 50 Calories stop and perform 12 power clean and jerks @ 80/60 Eg. Total Team weight = 200kg 200kg x 2.2 (lbs) Total Calories =
Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 3 x Band & Partner Assisted Nordic Hamstring Curl with a 10-second pause in the bottom posi
