Clean Prep
2-3 sets with empty bar
3 hang muscle clean
2 hang power clean
2 power clean
Clean
5 sets
5-4-3-2-1 - build to heavy single
Snatch Pull
3 sets
4 reps @ 105% of best snatch
2 sets
4 reps @ 85% of best snatch
Back Squat
5 reps @ 65%
4 reps @ 70%
3 reps @ 75%
rest 2-3min
AER - 30/30
EMOM 24
1st - wall balls 20/14
2nd - DU
3rd - BBJO 24/20
4th - DL 155/105
the goal is to work for 30s of every minute and hit a number in the first round that you can hit in each of the following rounds.
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