Every 2:00 for 8:00-

5 T&G Power Clean & Push Jerks*

*Begin at 60% of 1RM CJ and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible, decrease weight, and complete the remainder of the EMOM.
Rest 2 minutes 

1XME UB T&G Power Clean & Push Jerks @ 90% of heaviest weight used for last successful set of the above. 


3 rounds

2:00 KBS 24/16kg
2:00 Burpee Box Step Overs 24/20″
2:00 TGU (alternating arms) 24/16kg
2:00 KB (single arm) OHS 24/16kg (alternate every 10 reps)
1:00 Rest
*some will have to sub lighter KB or dumbbell for OHS and TGU. Scale accordingly. 

-scaled up version-

Is 4 rounds. 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: