-7min practise/prep-
A) EMOM 5mins:
2 Squat clean + jerks – climbing (split or push)
-1min rest-
B) EMOM 5mins:
2 Squat cleans + 1 jerk – climbing
B) 13min AMRAP:
10 T2b
15 Box jump overs
5 Clusters @L1=20kg/15kg – L2=30kg/21kg – L3=40kg/28kg
10 T2b
15 Box jump overs
5 Clusters @L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg
10 T2b
15 Box jump overs
5 Clusters @L1=40kg/28kg – L2=50kg/35kg – L3=60kg/43kg
10 T2b
15 Box jump overs
5 Clusters @L1=50kg/35kg – L2=60kg/43kg – L3=70kg/50kg
10 T2b
15 Box jump overs
Max Squat clean + jerks in time remaining @L1=60kg/43kg – L2=70kg/50kg – L3=80kg/56kg
(clusters can be cluster jerks)
C) If time-
3 sets/super set:
20 Russian twists
20 Hollow body rocks
