EMOM/ AMRAP
Warm-up
Warm-up
Pendlay Clean / Jerk Warmup with Press from Split and Jerk from Split
Weightlifting 1
Power Clean (5×3+5)
3x Max Chin-Ups (3XMax Chin Ups)
3 Rounds of Max Chin-Ups
Weightlifting 2
Front Squat (Superset 3X5@80%)
Push Press (Superset 3X5@80%)
Metcon
Metcon (1 Rounds for reps)
10 Min EMOM – Toes to Bar
Metcon (AMRAP – Reps)
8 min AMRAP 3,3/6,6/9,9 Pullups/Ring Dips