A. Warm Up

3 rounds NFT

Bike 10/8 calories

10 Alternating DB Snatch

Bike 10/8 calories

B. Strength

EMOM x 10mins – Clean and Jerk

Odd – Muscle Clean + Segment Power Clean + Hang Power Clean (pause 1 second below knee)

Even – Hang Power Clean + 2 Power Jerk TnG + 1 Split Jerk

*keep loads on barbell the same for both complexes


Clean Grip Deadlift

3 sets of 6 reps

TnG Reps using Hook Grip

Every 3:00 minutes

*building from last week

C. Conditioning

For time:

50/45 calorie Row

15 Dumbbell Burpee Deadlift 60/40

40/35 calorie Row

12 Dumbbell Burpee Deadlift 60/40

30/25 calorie Row

9 Dumbbell Burpee Deadlift 60/40

20/15 calorie Row

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