Weightlifting
Clean Lift-Off + Clean Pull + Power Clean
EMOM for 10′:
Mins 1-5: 1 complex, build in weight
Mins 6-10: 1 complex, all at 75-80% (moderately heavy) — record this weight
Focus is on bar path and positioning
Conditioning
“Revolving Door”
EMOM 25′ (5 Rounds):
1- 15/12 Calorie Row
2- 15 Wall Balls (20/14 to 10’/9′)
3- 10 Burpees to 25# Plate
4- 5 Power Cleans (record weight as score)
5- REST
Choose a Power Clean weight that is challenging but where you can complete all 5 reps within the minute each round (same weight all rounds). Suggested is 75-80% if you have a true 1RM Power Clean. Record this weight as your score for today.
Scale # calories, wall balls, and burpees as needed to make each interval in at least ~45 seconds.