A) “Running Clock”
0 – 16mins:
EMOM
Min1- Cal row L1=12/8 – L2=16/12 – L3=20/15
Min2- 10 Kb swings + 10 Goblet squats @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg
Min3- C2b (scale to pull ups) + burpees to target L1=4+3 – L2=7+5 – L3=10+7
Min4- HSPU (scale onto box or normal press ups) L1=5 – L2=10 – L3=15
16 – 21mins:
REST
21 – 25mins:
30 Squat cleans @L1=30kg/20kg – L2=40kg/28kg – L3=50kg/35kg – L4=60kg/42kg
25 – 30mins:
REST
30mins – 35mins:
Find a 3 rep max strict press
35 – 37mins:
REST
37 – 40mins:
Max reps shoulder to overhead at weight from strict press
*Every drop= 3 Lateral burpees (this includes racking it on the back or anywhere else but the front rack)*
