Strength / Weightlifting
Squat Clean
Every 90 seconds x 6 sets
3 Cleans @ 65%+
**Done as Singles, Rest 10 seconds between reps
"Grannies"
16:00 EMOM
minute 1: Max Wall Balls 9/6
minute 2: Max Toes to Bar
minute 3: Max Row Calories
minute 4: Rest
Goals / Stimulus / Objectives
Goal: 65/55 Round of Total Reps
Score: Total Reps
Stimulus: Midline Endurance
RPE: 8-9/10
Primary Objective: Consistent Rounds
Secondary Objective: Pick Your Poison
What do I mean when I say pick your poison? I mean pick your 'money station. Reps achieved on all of these movements will be relatively similar; with a slight drop on the rower by comparison. Today, pick a station to drop the hammer on and aim to keep the other two consistent from round to round. Workouts like this require you to play the clock a bit, since transitions need to be built into each working minute.
Optional Accessories
For Quality: 2-3 Sets
Accumulate :30 L-Sit
:30 Side Plank (R)
:30 Side Plank (R)
