EMOM (Every Minute On the Minute)
for 20′ minutes
Odd minutes: Clean & Jerk at 95/65kg
Even minutes: 1 Legless Rope Climb
*Rope Climbs begins without jumping in the rope.
A> Overhead Squats
5-5-5-5-5 @80% of your 1RM
B> Bench Presses
5x max reps 80/55kg
*If you do more then 12 reps? Slow it down when you go down
for example Tempo 40X2
Goal is between 8-12 reps
C> Strict Toes 2 Bar
*Or as many as possible
**First do one set of A, then one set of B, then one set of C.
Do that five times. Make sure you have a spotter with B.