Warm Up
Dynamic Warm Up, then EMOM 6 mins
-3 EB Cluster
-5 Bootsrapper
-3 Strict TTB

MOB
Athlete's Choice

A. OLY
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 60-65%

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk
*Sets 1-3 = 2 reps @ 70-90%
*Sets 3-6 = 1 rep @ 90-95%

B. STRENGTH
Every 3 minutes, for 12 minutes (4 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%

Followed by…

Every minute, on the minute, for 6 minutes:
Back Squat x 3 reps @ 80%

C. SHENANIGANS
AMRAP 20 mins
Short Lap
6 Squat Snatch (135/95) - should be decently heavy
Short Lap
6 Ring Muscle-Ups (Sub Pull Up+Dip)

D. Nap
 

 

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