POWER CLEAN + STRICT PRESS
Weightlifting
Power Clean (10 Rounds )
EMOM X 3 : 2 Power Cleans @ 70%
Rest 1 Min
EMOM X 2 : 2 Power Cleans @80%
Rest 1 Min
EMOM X 2 : 1 Power Clean @ 85%
Rest 1 Min
Every 90 Seconds x 3 : 1 Power Clean @90%
Rest 1 Min
EMOM X 2 : 2 Power Cleans @80%
Rest 1 Min
EMOM X 2 : 1 Power Clean @ 85%
Rest 1 Min
Every 90 Seconds x 3 : 1 Power Clean @90%
Weightlifting
Strict Press (1×5 @75%, 1×5 @80%, 1×5 @85%, 1×5 @87.5-90%)
Metcon (AMRAP – Rounds and Reps)
6 Min Ladder
3 Russian KB Swings 24/16KG
3 KB Goblet Squats
3 AbMat Sit Ups
Then 6-6-6,9-9-9, 12-12-12 and so on
