Monday – 


A. Power Clean Complex

2x Hang Power Clean + 2x below knee + 

2x Power Clean; unbroken; 

one set every 2 min for 10 min;

working up to a tough set. 


B. alt EMOM 20 [5x each station] 

1. 7x Power Clean - 

working up in weight each set if possible

start at 50% of max


2. Ring Dip x 15-18 reps, 


3. Row 12/9 Cal


4. Toes to Bar x10-15 reps