CROSSFIT

SQUAT CLEAN EMOM

EMOM 7:00
1 Hang Squat Clean + 1 Squat Clean

Build to a just a moderate weight before EMOM to work on form and technique getting UNDER THE BAR!

MOON PIE

2 SETS ON A 10:00 RUNNING CLOCK…
50/40 Cal Bike or 62/54c Row or 600m Run
40 Sit-Ups
40 Single DB Front Squats (50/35)|(35/20)
Max Box Jump Overs in time remaining (24/20)

-Rest 3:00 b/t Sets-

(Score is Total Reps)

SPARK

STRENGTH

EMOM 10:00* Using 2 DB’s
1 Hang Squat Clean
+
1 Squat Clean Thruster

*Build to a Moderate weight.

-Rest As Needed b/t Sets-

(Score is Weight)

PAINKILLER

5 SETS
ON A 2:00 RUNNING CLOCK…
8 Thrusters (50’s/35’s)|(35’s/20’s)
8 Toes to Bar
Max Cal Row in Remaining Time

-Rest 1:00 b/t Sets-

(Score is Calories)