Two rounds for time of:
30 Wall ball 9/6kg
30 Calorie Bike
30 Toes to bar
30 Hang Power Cleans 60/40kg
30 Front Squats
*Movements can be completed in any order however all 30 reps need to be completed prior to moving on.
Photo: Sophie, who is one week into her school volunteer trip to Cambodia. Experiencing the culture, providing school supplies, teaching kids, and assisting in the medical center. Keep spreading kindness Sophie – We are so proud!!
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EMOM x 4 minutes: 1 Clean & Jerk every 20seconds* *Light load. Maintain across. Rest 1 minute EMOM x 4 minutes: 1 Clean & Jerk every 30 seconds * *Moderate load. Maintain across. Rest 1 minute EMOM x 10 minutes: 1 Clean & Jerk * * Build in load to a heavy single Note: Clean and Jerk any style (Power or Squat) (Push Jerk or Split Jerk). Use the first two EMOMs as a progressive warm-up and mover well. Practice movements that will allow you to go as heavy as possible in the later EMOM. Photo: Glad Luke is recovering. Looks like is getting his MOJO back!!!
