POWER CLEAN + STRICT PRESS
Weightlifting
Power Clean (10 Rounds )
EMOM X 3 : 2 Power Cleans @ 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}
Rest 1 Min
EMOM X 2 : 2 Power Cleans @80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}
Rest 1 Min
EMOM X 2 : 1 Power Clean @ 85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}
Rest 1 Min
Every 90 Seconds x 3 : 1 Power Clean @90{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}
Rest 1 Min
EMOM X 2 : 2 Power Cleans @80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}
Rest 1 Min
EMOM X 2 : 1 Power Clean @ 85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}
Rest 1 Min
Every 90 Seconds x 3 : 1 Power Clean @90{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}
Weightlifting
Strict Press (1×5 @75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 1×5 @80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 1×5 @85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 1×5 @87.5-90{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960})
Metcon (AMRAP – Rounds and Reps)
6 Min Ladder
3 Russian KB Swings 24/16KG
3 KB Goblet Squats
3 AbMat Sit Ups
Then 6-6-6,9-9-9, 12-12-12 and so on
