BASE

EMOM 30

1: 10-15 DB Hang Clean & Jerk (32.5/22.5)

2: Max Cal Ski

3: 10-15 Line Facing Burpee

4: Max Cal Bike

5: 10-15 TTB

*Select a number for each movement (5-15 Cal for Machines) and aim to hold that number for as many rounds as you can. There is no rest minute, so choose conservatively. Focus is sustainable, repeatable efforts.

Sc:

L1: 22.5/15 DB

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EMOM 40

1: 10-15 DB Hang Clean & Jerk (22.5/22.5)

2: Max Cal Ski

3: 10-15Line Facing Burpee

4: Max Cal Bike

5: 10-15 TTB

*Select a number for each movement (5-15 Cal for Machines) and aim to hold that number for as many rounds as you can. There is no rest minute, so choose conservatively. Focus is sustainable, repeatable efforts.

Sc:

L1: 22.5/15 DB

Then:

5 Sets

Clean + Front Squat + Jerk

Build to a Heavy Complex in 15mins