A1: 2 Powers clean at 70%
EMOM x 4
A2: 1 Powers clean + 1 full clean at 75%
EMOM x 4
A3: 2 Full clean at 80%
EMOM x 4
A4: 1 Full clean at 85%
EMOM x 4
Part B:Bench Press -
Work up to 90% of your 3 Rep max for an
AMRAP
A1: 2 Powers clean at 70%
EMOM x 4
A2: 1 Powers clean + 1 full clean at 75%
EMOM x 4
A3: 2 Full clean at 80%
EMOM x 4
A4: 1 Full clean at 85%
EMOM x 4
Part B:Bench Press -
Work up to 90% of your 3 Rep max for an
AMRAP
*We test next week
A:Row 1500m/1250m at Pace +4
Rest 2 mins
Row 1000m/750m at Pace +2
Rest 2 mins
4x500m at Pace -1 with 1 min rest between each set
Row one final 500m at Pace -4 or better
B: Based off your 3 RM
1x8 at 75% 1x6 at 80% 4x4 at 85% 1 AMRAP at 90%