OLY LIFTING : CLEANS
20 Min EMOM (20 Rounds. Record weight for Clean)
0-4 Mins : 4 Hip Cleans
5-9 Mins : 3 Hang Cleans
10-14 Mins : 2 Low Hang Cleans
15-19 Mins : 1 Clean
5-9 Mins : 3 Hang Cleans
10-14 Mins : 2 Low Hang Cleans
15-19 Mins : 1 Clean
Adding weight each time the position changes as long as the movement isn’t compromised.
Metcon (AMRAP – Reps)
For Total Reps
Wall Ball Thrusters 9/7KG – 2 Mins
Rest – 30 Seconds
Bar Touching Burpees – 30 Seconds
Rest 30 Seconds
Wall Ball Thrusters – 1 Min
Rest 30 Seconds
Bar Touching Burpees – 1 Min
Rest 30 Seconds
Wall Ball Thrusters – 30 Seconds
Rest 30 Seconds
Bar Touching Burpees – 2 Mins
Wall Ball Thrusters 9/7KG – 2 Mins
Rest – 30 Seconds
Bar Touching Burpees – 30 Seconds
Rest 30 Seconds
Wall Ball Thrusters – 1 Min
Rest 30 Seconds
Bar Touching Burpees – 1 Min
Rest 30 Seconds
Wall Ball Thrusters – 30 Seconds
Rest 30 Seconds
Bar Touching Burpees – 2 Mins
