A) EMOM x 8 rounds:
8 Cal Bike
8 Air squats
8 Ring Rows
B) 2 Rounds, with an empty bar:
4 Front Squats
3 sets x 3 reps
Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best clean if you have a number from the last 6 months.
If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+: competitive athletes that want a little more dose of the good stuff.
Cal Row: you should push this station!
Power Snatch: you should choose a weight that you can complete in 2 sets or less every time you grab the bar.
Bar Muscle-Up: if you have difficulty with bar muscle up, scale to strict pull-ups with the same repetitions as the power snatches!
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