3:00 Aerobic
10 Empty Bar/PVC Muscle Clean
10 Front Squat w/ :01 pause in bottom
add light weight
8 Clean Lift-off w/ :02 pause at knee
8 Tall Clean add light weight
4 Power Position Clean
4 Hang Clean from knee
4 Full Clean
then build to working weight
Get Fit: 12-28
EMOM 24
12 Calorie Bike (:15 of rest or drop the calories)
12 Wallballs
1 Clean and Jerk (make them smooth and clean, we'll build in the next piece)
Get Powerful: 32-44
Clean and Jerk
E :90 for 12:00 (8 sets)
1 Clean and Jerk
Build to a heavy single
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