Tuesday 4/21

Fitness-

A. EMOM x 12 min

Find weight that complex can be performed with perfect form

0 - 3 min

3 hang power cleans + 3 front squats + 3 shoulder to overhead

4 - 7 min

2 hang power cleans + 2 front squats + 2 shoulder to overhead 

8 - 12 min

 1 hang power clean + 1 front squat + 1 shoulder to overhead 

+

21-15-9

Deadlift (185/105)

Box jumps (24/20")

Performance-

A. EMOM x 12 min

Find tough weight for complex, add weight as reps decrease

0 - 3 min

3 power cleans + 3 front squats + 3 shoulder to overhead

4 - 7 min

2 power cleans + 2 front squats + 2 shoulder to overhead 

8 - 12 min

 1 power clean + 1 front squat + 1 shoulder to overhead 

+

21-15-9

Deadlifts (275/185#)

Box Jumps (30/24")