warm up clean with dowel
Strength set a EMOM clock
OPTION 1
Every 2 minutes for 12 minutes: STRENGTH TRAINING 2-6 REPS
1 Clean + 2 Front Squat. do not add more reps
building in weight
OPTION 2
Every 1 minutes for 12 minutes: Add 1 rep each minute: HYPERTHROPHY TRAINING 8-12 REPS BUILDS DEFINITION
eg: 2 Clean + 3 front squats, 3 cleans 4 front squats
keep weight constant and light … STAY at the rep scheme you can do in the minute
eg: 4 cleans 8 front squats
WOD 1
EMOM for 20 minutes:
- 1-2 Rope Climbs (advanced: legless) scaled – lying down or hanging 20 sec
100ft Up – Down Carry kettlebell (70/53)MW - 20/15 Calorie Bike/row
60 sec plank… WEIGHTED - 20 calve raises, use kettlebells