6 Min. EMOM
3 Hang Squat Cleans
*Start at 50% of 1RM Clean and
increase weight each minute
Then,
AMRAP 7:
3 Kettlebell Swings (53/35)
3 Goblet Front Squats (53/35)
3 Burpees
6 Kettlebell Swings (53/35)
6 Goblet Front Squats (53/35)
6 Burpees
9 Kettlebell Swings (53/35)
9 Goblet Front Squats (53/35)
9 Burpees
Continue adding 3 reps per round
1. Clean
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest
2. Jerk
5 Sets of the Complex:
3 Front Squats + 2 Push Jerks + 1 Split Jerk
3. Pause Front Squat
Build to Moderate Set of 2
Two Second Pause in Bottom
4. Accessory
4 Rounds, Not For Time:
10 Barbell Bent Over Rows
20 Alternating Dumbbell Strict Presses
30 GHD Sit-Ups
