A. EMOM x 10 min
2 - Hang Clean and Split Jerk @ tough weight
WOD
With a 75/45# bar (Scale as needed)
20 Thrusters
20 Sumo DL High Pulls
20 Shoulder to Overhead
20 OHS
20 Front Squats
Every minute on the minute perform 3 Burpees
Post WOD
Tabata Hollow Hold
Performance
A. EMOM x 10 min
2 - Clean and Jerks @ 75 - 80%
WOD
With a 95/65# bar
20 Thrusters
20 Sumo DL High Pulls
20 Shoulder to Overhead
20 OHS
20 Front Squats
Every minute on the minute perform 5 Burpees
Post WOD
Tabata L - sit hold
Zone
A. EMOM x 10 min
Even - 30 sec AMRAP KB Swings
Odd - 30 sec AMRAP man makers
WOD
50 Air Squats
50 Push ups
50 Ring Rows
50 Sit ups
Every minute on the minute perform 3 Burpees
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