Part A:
EMOM x 16
1. Clean and jerk triple at 60%
2. Clean and jerk double at 70%
3. Clean and jerk single at 80%
4. Rest
Part B-
Back squats Pyramid
10 @ 40%
8 @ 50%
6 @ 60%
4 @ 70%
2 @ 80% and then back down the pyramid.
* only do 80% once
Part A:
EMOM x 16
1. Clean and jerk triple at 60%
2. Clean and jerk double at 70%
3. Clean and jerk single at 80%
4. Rest
Part B-
Back squats Pyramid
10 @ 40%
8 @ 50%
6 @ 60%
4 @ 70%
2 @ 80% and then back down the pyramid.
* only do 80% once
On the 9 minutes x 5
Round 1
1 km run
160 feet of Farmer Carry 32kgs/24kgs
Round 2
1 km row
160 feet of burpee broad jumps
Round 3
1 km run
160 feet of lunging with one 50/35lbs DB held on your back
Round 4
1 km row
160 feet of sandbag carry 150/100
Round 5
Run 400m
Row 400m
80 Burpee Broad Jump
80 feet of lunging with one 50/35lbs DB held on your back