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