Alternating EMOM for 10:00

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

12 ab mat sit ups


With a 12:00 cap:

Run 400
20 Thrusters 105/70#
20 Bar Facing Burpees
15 Thrusters 105/70#
15 Bar Facing Burpees
10 Thrusters 105/70#
10 Bar Facing Burpees
Max distance Run w with the remainder of the 12:00 cap.

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