STRENGTH:
EMOM for 7 minutes:
Clean 1st pull with 2 sec. pause above knee + Clean Pull (shrug) + Power Clean & Jerk. All movements taken from the ground.
METCON:
12 minute Amrap of………
5 Deadlift @ 50% 1RM
10 Ring Dips
15 V-ups
STRENGTH:
EMOM for 7 minutes:
Clean 1st pull with 2 sec. pause above knee + Clean Pull (shrug) + Power Clean & Jerk. All movements taken from the ground.
METCON:
12 minute Amrap of………
5 Deadlift @ 50% 1RM
10 Ring Dips
15 V-ups