Posted on Oct 7, 2020

Laneway

A. EMOM x 3 (with an Empty BB)
3 Clean Pulls + 3 Muscle Cleans + 3 Front Squats

Directly into;

A.1 EMOM x 8
2 x 1 Power Clean + 1 Hang Squat Clean
Add load at set 3/5/7

B. For time;
20 Clean (any clean) and Jerks
15 Squat Cleans
10 Squat Clean & Jerks
*Add load each bar.

At Home Thursday

A. 6min AMRAP;
10 DB Rows (From plank – 10 E/S)
10 DB Floor Press (10 E/S)

Rest 5mins then;

A. 6 RFT
100m Run
15 V-UPS

Rest 6mins;

B. 9min AMRAP
8 Overhead Squat* (4 E/S)
8 Hand Release Push Ups

*Scale to Front Squat

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