Warm-Up
A) 2 Minute Bike @ RPE6
30 Second Bike @ RPE8
1 Minute Bike @ RPE6
30 Second Bike @ RPE8
30 Second Bike @ RPE6
B) 2 Rounds:
5 Strict Press
5 Back Squat
5 Strict Press
5 Front Squat
5 Strict Press
5 Overhead Squat
Strength
Double-Up
Choose one of the variations below you would like to work more on:
Clean Variation:
1 Low Hang Power Clean + 2 Power Clean from the floor
Snatch Variation:
1 Low Hang Power Snatch + 2 Power Snatch from the floor
Strength Tip
Objective: build to an RPE of an 8 for 4 sets of the complexes.
Low Hang = Below the knee
Workout
“EMOMDAY”
EMOMX15:
Minute 1:
12/10 Calorie Bike
Minute 2:
Max Clean and Jerk
Minute 3:
Rest
RX+: 155#/105#
RX: 135#/95#
AX: 95#/75#
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
The barbell should be moderate to light for you. Complete movements in multiple repetitions.
Home Variation
20 Minutes AMRAP:
30 Seconds Hollow Hold
15 Hollow Rocks
30 Mountain Climbers
15 Burpees