“nuts & bolts”  Week 7 Day 2

warm up : 3 x 3 : muscle clean + front squat (hold grip) push press (light)

5 sets : e2mom

  • 1 clean liftoff (pause above knee) + 1 clean (off floor)+ 1 clean & jerk
    • sets 1 – 2 @ 75-77%
    • sets 3 – 4 @ 77-80%
    • set 5 @ 80+%

12-min amrap

  • 3 bar muscle ups
  • 6 power cleans (135/95)
  • 9 bar facing burpees