HAPPY ALOHA FRIDAY! YOU ALL HUNG TOUGH AND MADE IT THROUGH A VERY TOUGH WEEK. HAVE A FABULOUS WEEKEND!
3X3 Front Squats, Across *Approx 85% or more
EMOMx10: 1 Clean and Jerk
This is part of a progression for building your Clean and Jerk. For the next 4-6 weeks you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).
With a running clock (Fight Gone Bad Style) complete 5 rounds of 1 min at each station:
1. As many cals as possible on rower or bike
2. 10 Power Cleans (135/95lbs) *UnLoaded KB Deadlifts*
3. 20 Wall Balls (20/14lbs)
Your score is accumulated calories on the bike or rower.
**Scale reps on Cleans and Wall Balls as needed.
**There is no rest “built in” between rounds so if rest is needed, then row/bike for max effort of :30 seconds to allow for rest.