A. Group warm up

B. Barbell warm up

C. Strength –
8 EMOM: 2 Tempo cleans
tempo: 3:3:X:1

*3 sec hold below knee, above knee, JUMP & explode to front rack position.
*start light and increase as you go. Use weight were you can hold tempo
*take your time! no rushing the 3 second holds

C. 7min AMRAP
$$ in 750m row
10 KBS (r) 53/35
15 DU’s

*time starts when you start the row.

*score is total rounds and reps of KBS/DU

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Jason Archer
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