Prep:
4 Sets:
50’/side Lateral Shuffle
10 alt Shoulder Taps
5 Cat Cows
10 Glute Bridges

Essentials

A. Clean Grip DL

EMOM8
3 reps @ 31X1

Moderate load across with perfect form.

B. Seated DB Press

EMOM8
5 reps @ 30X0
around 50% of your 8RM or whaterever is tough but you can maintain for each set

C. For Time:

5 Rounds
5 DB Power Cleans and Push Jerk 50/35
35 Single Unders

Time Cap 10min

 

Fitness

A. Clean Grip DL

EMOM8
3 reps @ 31X1
60-65% of 1RM DL

B. Seated DB Press

EMOM8
5 reps @ 30X0
around 50% of your 8RM or whaterever is tough but you can maintain for each set

C. For Time:

5 Rounds
5 Power Cleans and Push Jerk 135/95
35 DU

Time Cap 10min

RX+ = 185/125