A: Cleans
EMOM x 6
3 Power cleans at 70%
Rest 3 mins
EMOM x 6
1 power clean + 1 Full clean at 80%
Rest 3 mins
EMOM X 6
1 Full clean at progressively heavier loads
Start at 82.5%
B: Bench Press Based on new 1 RM
2x5 at 75% 2x3 at 80% 2x1 at 85% 1 AMRAP at 90%
*use this formula to see if you get a theoretical PR based on your reps on the AMRAP (W x R x 0.0333)+W = Theoretical 1RM