Strength
12 min to establish
1 Heavy Squat Clean and Split Jerk
Home Strength
EMOM8
4 DB Squat Cleans + 4 DB Shoulder to Overhead
MetCon
EMOM15
3 Hang Power Cleans + 3 Front Squats + 3 Shoulder to Overhead
Fx: 95/65
P: 115/75
O: 155/105
*If you can’t do a round, take a minute rest and continue
Home MetCon
Same with DBs
Strength
12 min to establish
1 Heavy Squat Clean and Split Jerk
Home Strength
EMOM8
4 DB Squat Cleans + 4 DB Shoulder to Overhead
MetCon
EMOM15
3 Hang Power Cleans + 3 Front Squats + 3 Shoulder to Overhead
Fx: 95/65
P: 115/75
O: 155/105
*If you can’t do a round, take a minute rest and continue
Home MetCon
Same with DBs