MOBILITY/SPECIFIC PREP
M. Band Assisted Lats (90 secs per side)
SP. Clean and Jerk Warmup
STRENGTH
PERFORMANCE and FITNESS
Clean and Jerk Ladder
EMOM 9
Min 1-3
3 Cleans and Jerk Tap and Go
Min 4-6
2 Cleans and Jerk Tap and Go
Min 7-9
1 Clean and Jerk
CONDITIONING
PERFORMANCE
EMOM 24
Minute 1: 12/9 Cal Air Bike
Minute 2: 12 DB Box Step-Ups 15/10
Minute 3: 50 Double Unders
Minute 4: :50 secs AbMat Sit-ups
Minute 5: 12/9 Calorie Ski
Minute 6: Rest
FITNESS
EMOM 24
Minute 1: 9/6 Cal Air Bike
Minute 2: 10 DB Box Step-Ups
Minute 3: 50 Single Under’s
Minute 4: :50 secs AbMat Sit-ups
Minute 5: 9/6 Calorie Ski
Minute 6: Rest
