Warm-up:
9:00 EMOM:
1: 20 Banded Good Mornings
2: 10 Dolphin Push-ups
3: 10 Box Jumps
2:00 Banded Front Rack Mobility
2:00 Banded Front Rack Mobility
Oly:
0:00-3:00 EMOM
1 High Hang Power Clean + Strict Press
3:00-6:00 EMOM
1 Hang Power Clean + Push Press
Every 2:00 for 12:00
1 Power Clean + 1 Push Jerk
*Get heavy for today
Metcon:
Every 1:00 for 10:00
1: 20 Russian Twists 10/6kg
2: 45s Heavy Farmer Hold 32/24kg
Cooldown:
2:00 Banded Couch Stretch
2:00 Banded Couch Stretch
2:00 Banded Hamstring Stretch
2:00 Banded Hamstring Stretch
Competitors:
Complete the piece you missed from the week