Strength
Front Squat 10 x 1
all above Squat Clean 1RM
Squat Clean 6 x 1
every 30 seconds @ 80 - 85% of 1RM clean
Power Clean 4 x 1
every 30 seconds @ 70 - 75% of 1 RM clean
Metcon EMOM 20’
a) 15 / 12 Cal Bike
b) 10 STOH 60 / 40kg
c) 15 / 12 Cal Row Erg
d) 10 HSPU’s