11.16.19 Saturday

Prep:
3min Row
+
Joint Mobility
+
Bar Warm Up

Fitness

A. EMOM8

3 Pause Power Cleans

Pause 3 sec at knee

Starting light and building a little each round to moderate-tough loads.

B. Every 3min x 5 Sets:

5 HPC + 5 S2OH 135/95
10 Weighted Sit Ups
10 Bar Facing Burpees

Essentials

A. EMOM8

2 Pause Power Cleans + 1 Front Squat

Pause 3 sec at knee

Light loads across

B. Every 3min x 5 Sets:

5 DB HPC + 5 DB S2OH 35/20
10 Sit Ups
5 DB Facing Burpees