2 Rounds:
10 empty bar Deadlifts
8 band pull aparts
6 Push Ups
4 Air Squats
2 Jump Squats
EMOM x 5 (week 1 of 4 tng cleans)
6 Tng Power Clean and Jerk
*you choose the weight but this is something you should be able to Tng
Rest 1:00 then….
EMOM x 4 Min
1 Power Clean and Jerk
*build over the 4 sets, but no higher than 85%
The 5 min EMOM should be at the same weight between 40-50%.
focus on keeping the bar close on the way down, and making each rep look the same.
Then build over the singles, staying below 85%.
Then…
3 Rounds For Time:
250/200m Row/ski
6 TTB
5 Shoulder to OH
30 Double unders
5 Shoulder to OH 135/95 or 95/65-
6 TTB
250/200m row/ski
rest 1:00 between rounds
*17 min Cap
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