unnamed-3

PART 1: 10 MIN CLOCK – 3 MIN WARM UP + 7 MIN EMOM

7 MIN EMOM (7 Sets of 1 to 3 Reps)

1 Clean Pull + 1 Squat Clean

Do not drop the bar and do not rebound the bar either. Focus on
pulling the bar CONTINUOUSLY to the hip flexor and do not let it sway
away. These are all full squat cleans. Go as heavy as possible without
a breakdown in form.

PART 2:

C2B Pullup Test #4

Every 2:00 for 10:00
9 Thrusters 95/65
then
CTB Pullups

If last week went smoothly, add one rep per round. If this is your
first week pick a number you can hit UB for all 5 rounds.

Use the same scaling that you’ve been doing from the beginning.

PART 3

2 Rounds of:
Side Plank hold for 20 sec
Side Plank Reach Thru 20 sec
Side Plank Knee to Chest 20 sec
30 Sec Rest
Repeat on Other side