Weightlifting: Clean and Jerk EMOM 10 2 Power Clean and Jerks at 70-75% 1RM
Weightlifting – we can build during the EMOM, but the weight should be something that we can complete in less than 30 seconds for both reps.
Conditioning: For time: 50/35 Cal Bike 50 Single Arm Hang DB Clean and Jerk 50/35 50 Alternating DB Lunge (any carry) 50 Dual DB Deadlifts 50/35
Workout – Switch arms every 5th rep for the DB Clean and Jerk. Lunges can be performed with a single farmer carry, front rack, shoulder carry, ect for the DB.