Week 1 Day 2
Strength
Clean Complex (Weight)
Spend 8-10 Minutes Drilling Clean & Jerk then…
10 min EMOM
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
Building as you go but DO NOT EXCEED 80%
Our focus is completing the complex with good form.
Score your heaviest completed set.
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
3…6…9…12…15 (adding 3 reps)
Devils Press
Dumbbell Alt Box Step Ups
Rx: 50/35
S: 35/25
Move smooth and steady in early sets. Pro Tip, rest your dumbbells on your box so you don’t have to bend over to pick them up each time.
Score is Rounds + Reps
Ex: 3 Rep Scheme is 1 Round 6 is 2 Rounds…