EMOM 9 (3 times each)
A) 10-20 Alt Shoulder Taps
B) 5 V Ups + 10 Hollow Rocks
C) 3 Plank Position Pelvic Thrusts + 3 Jump Squats for max height
Strength
Cleans (25 min)
Prep:
2 x 2 three position Pause Extension
2 x 2 Hang Hi Pulls
2 x 2 Hang Hi Pulls + 2 Hang Power Cleans
3 x 2 Power Cleans (working up)
Work:
6 x 1 Power Cleans
Met Con
8 Rounds
1:30 Work
1:30 Rest
3 Power Cleans (M: 225/185/155/135/95; W: 153/123/103/93/63)
max HSPU in remaining time*
*Scale HSPU
AMRAP 3 DB Strict Press + 6 Push Ups
