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
A: 21-15-9 of Snatches at 115/85 with 80 feet of handwalking after each set.
Rest 3 minutes then
B: 21-15-9 of Power cleans at 115/85 and ring dips
Rest 3 minutes
C: 21-15-9
Deadlifts at 115/85 and C2Bs