Skill/Strength:
Every 2 min for 5 Rounds
1 Power Clean+1 Hang Power Clean
-Warm up to 75%+ before starting
-Must be done unbroken
-Add weight each round
Strength 2:
Every 2 min for 5 Rounds
1 Push Press+2 Push Jerks+3 Split Jerks
-Warm up to 75%+ of Push Press before starting
-Must be done unbroken
-Add weight each round
Strength 3:
Every 2 min for 5 Rounds
1 Pause Back Squat+1 Back Squat
-Warm up to 65%+ of Back Squat before starting
-Pause for 3 seconds in the basement – stay active!
-Add weight each round
Accessory Work:
EMOM 22 alternating between
12/8 Echo Bike Calories
13/9 Echo Bike Calories
15/11 Echo Bike Calories
Rest 1 min
15/11 Echo Bike Calories
16/12 Echo Bike Calories
17/13 Echo Bike Calories
Rest 1 min
16/12 Echo Bike Calories
18/14 Echo Bike Calories
Rest 1 min
-Scale all cals by 1-2, if needed
Mobility:
3 min quad smash per side
3 min trap smash per side
