5 Minute Jump Rope
Gwen/ Reps 15-12-9:
Clean & Jerk
*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set.
*Rest as needed between sets.
EMOM for 7 minutes:
1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible.
Notes: You may work up, but there should be at least 3 reps performed at a true maximal load.
Choose one and perform each set EMOM…
Run: 10 X 150m – active rest the remainder of each minute.
Swim: 10 X 25m – active rest the remainder of each minute.