Friday, Sept 20th, 2024
Weightlifting
12:00 EMOM, Alternating Minutes
minute 1: Hang Power Clean + TnG Power Clean
minute 2: Clean and Jerk
Perform @ 70%+ of Limiter (either Hang Power Clean or Jerk)
Strength
Every 3:00 x 3 Sets
3 Front Squats @ 80-85%
Rest 30 seconds
5 Back Squats @ Same Load
“Dead-Hang and Bike”
10:00 AMRAP, For Time Accumulate
Accumulated as much time Holding a Dead-Hang on the Pull-Up Bar
*Every time you drop complete 15/12 Calorie Bike
