Monthly Archives: January 2024

4 sets : (off rack) @ 50-70% of 1rm clean

for time (12-min) 2-4-6-8-10-8-6-4-2 barbell roll outs burpees over bar

4 sets : up to 75% 1 power clean

4 sets : warm up  to 70% of max

ohs : 10 - 10 - 5 - 5

5 rounds : 3-min amrap 3, 6, 9, 12, 15,

for time w/partner (30-min) 60 cal row 30 squat cleans

front squat - 1rm 6 rounds : emom 15 wall

4 rounds 3-min to complete : 30 cal row 2-min

clean & jerk 4 sets : e2mom @ 70% 1