Warm up
2 rounds of:
5 x clean high pulls
5 x muscle cleans
5 x front squat
5 x shoulder press
All with a bar
Then warm up to weight for EMOM
10 min EMOM of :
3 power cleans and 1 push press
@ 65/75% of 1 rm power clean
Wod : “Jam Sandwich”
4 min Amrap
12 wallballs
12 calorie row
2 min rest
4 min Amrap
12 pull-ups
12 push-ups
2 min rest
4 min Amrap
12 calorie row
12 wallballs
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