LET’S GET PHYSICAL

A. 8 minute EMOM Clean Complex of:
1 Power Clean
1 Hang Squat Clean
2 Squat Cleans

B. 15 minute AMRAP of:
25 Toes to Bar
50 Burpees
75 WallBalls

LET’S GET PHYSICAL

A. Power Snatch 4-5 | 3 | '2
* after 3 Reps perform 1 Overhead Squat

B. EMOM for 14 minutes: 
odd minute: 4 Power Snatches
even minute: 12 Burpees over de Bar (facing)

LET’S GET PHYSICAL

A. Front squats 5| 3x 1 1/4 | 3"

B. Every Minute On the Minute for 20 minutes, of:
10 Burpees over the Bar (facing)
10 Front Rack Stepping FW Lunges
10 Strict Pull Ups
10 Back Rack Stepping BW Lunges
10 Handstand Push Ups

LET’S GET PHYSICAL

A. Split Squat 2-3 | 8L + 8R | '60

B. Technique work Split Jerk

C. 10 minute EMOM of:
odd minute: 4x 1 Power Clean & 1 Split Jerk (*L)
even minute: 4x 1 Power Clean & 1Split Jerk (*R)

Note: left foot front in your split jerk or right foot front

LET’S GET PHYSICAL

A. On individual base:
10 EMOM of:
Odd minute: 5-10 Toes-To-Bar
Even minutes: 15-20 Abmat Situps

B. In Buddies
30 minute AMRAP of:
15 Push Ups
10 Jumping Lunges (L+R = 1)
5 Burpee Box Jumps 60|50 cm
Note: you do 1 round, I do 1 round.

LET’S GET PHYSICAL

A. 16 minute EMOM of:
odd minute: 2 Power Cleans (increase weight every round)
even minute: 12 - 15 Cal Row

B. 10 minute AMRAP of:
10 Dumbbell Hang Power Cleans
10 Dumbbell Push Ups

LET’S GET PHYSICAL

A. 5 Rounds of the following Clean Complex:
1 Clean Pull
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
note: increase weight every round, work up to max of 80%

B. In Buddies; 24 minute EMOM (4x 6 minute EMOM's) of:
0-6 minutes (@80%) of:
Odd minute: Buddy 1 performs 4 Squat Cleans
Even minute: Buddy 2 performs 4 Squat Cleans

6-12 minutes (85%) of:
Odd minute: Buddy 1 performs 3 Squat Cleans
Even minute: Buddy 1 performs 3 Squat Cleans

12-18 minutes (@90%) of:
Odd minute: Buddy 1 performs 2 Squat Clean
Even minute: Buddy 2 performs 2 Squat Clean

18-24 minutes (@95%) of:
Odd minute: Buddy 1 performs 1 Squat Clean
Even minute: Buddy 2 performs 1 Squat Clean

LET’S GET PHYSICAL

A. Power Clean Cluster Set
3 rounds of 5 | 2 | '20 with 3 minutes rest between rounds

B. 10 EMOM of: 1 (Legless) Rope Climb

C. For distance:
4 minutes Row
2 minutes Ski-erg
3 minutes Row
1 minute Ski-erg

score: total meters

LET’S GET PHYSICAL

A. Empty Barbell Drills

B. 5 rounds of the following Snatch Complex:
1 Hip Snatch
1 Hang Snatch (at knee hight)
1 Snatch

C. 20 minute EMOM
odd minute: 2 Squat Snatches
even minute: rest

note: every odd minute try to increase weight till max of 80%</em