A. EMOM x 12 – start each minute with 5 Burpees Over the Bar
1 Clean + 1 Split Jerk – Building as you progress.
(3 sec pause in the catch position of Split Jerk)
B. In a 10 minute window
Climb the ladder.
Pull Ups (Gymnastics Focus for the Next Block on Tuesdays)
Burpee Box Jumps 24/20
DB HC + STOH 22.5/15
AMRAP Burpee Over Rower in remaining time
20 Thrusters @30/20
20 Box Jump Overs @24”/20”
AMRAP DB Snatch in remaining time @22.5/15
A. Build in the following complex:
Hang Power Clean
B. 5 Rounds For Time:
12 Hang Power Clean @50/35
9 STOH @50/35
Can scale amount to suit you.
Can BMU if necessary.
Can do transitions using a box.
OR scale to 12 Pull Ups / Ring Rows