Warm Up:
A) 2 rounds of:
100m run
100m row
10 air squats
B)2 rounds of:
10 Power Cleans, below the knee with an empty bar
10 wall balls
–Rest 30 seconds
Strength
Power Clean
3 reps @ 70%
2 x 3 reps @ 75%
METCON
“EMOMDAY”
Every 4 min x 4 rounds:
200m Run
10 Thrusters 95/65
200m row
Workout Tip: Each movement should be completed in 1 minute or less. Scale distance and load as needed.