– Clean & Jerk – heavy single
-Back Squat – Heavy single; then 83% 2r x 3
2x250m ALT. repeats row/run 1:1 rest
EMOM 10 min (same bar/ can deload for sweeps)
Odd 5 floor sweepers (L+R=1)
Even 1 Power clean + front squat+ Power hang clean+ STO + back squat+ STO
do not drop bar between movements.
2x250m ALT. repeats row/run 1:1 rest (try to be with-in +/- 3 sec of pre emom)