WARM-UP

EMOM x 12 MINUTES

MIN 1 - :50 Row, Ski, Bike or Assault Runner
MIN 2 - 4 Clean Grip Deadlift + 4 Hang Muscle Clean + 4 Shoulder Press
MIN 3 - 15/12 Air Squat
MIN 4 - 10 Prone Snow Angel

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CLEAN & JERK BARBELL CYCLING (2/3)

EMOM x 4 MINUTES

8 Clean & Jerk (Moderate-Light)

-Rest 1:00-

EMOM x 4 MINUTES

5 Clean & Jerk (Moderate)

-Rest 1:00-

EMOM x 4 MINUTES

3 Clean & Jerk (Moderate-Heavy)

*Prioritize the Touch & Go Style of Cycling the Barbell. Adjust the Loading so that you are able to Complete the given amount of Reps Unbroken.
**Add +2.5-5kg From Last Week.

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WORKOUT

8 SETS FOR REPS (:20 ON / :10 OFF)

Ring Row
Hand Release Push-Up
Air Squat

1 SET = :20 Ring Row + :20 Hand Release Push-Up + :20 Air Squat