Monday, June 21, 2021

BUILT PROGRAM

Strength

EMOM x 15 Rounds

R1 - 5) 3 Power Position Power Cleans

R6 - 10) 2 Power Cleans, above the knee*

R11 - 15) 1 Power Clean, below the knee**

*Pause 1-3" off the floor AND just above the knee before cleaning

** Pause 1-3" off the floor, then clean

Conditioning

For time:

30/25 Calorie Row

20 HSPU OR Push Ups*

10 Heavy Power Cleans**

20 HSPU OR Push Ups

30/25 Calorie Row

*Find a challenging scale here - these should take no more than 5 sets, but likely more than 2.

**Cleans at 80% or less of 1RM

Cap 12 Mins

Optional Core

EMOM x 4 Rounds

3 - 5 Barbell Rollouts