warm up clean with dowel

Strength set a EMOM clock

OPTION 1

Every 2 minutes for 12 minutes: STRENGTH TRAINING 2-6 REPS 

1 Clean + 2 Front Squat. do not add more reps 
building in weight

OPTION 2

Every 1 minutes for 12 minutes: Add 1 rep each minute: HYPERTHROPHY TRAINING 8-12 REPS BUILDS DEFINITION

eg: 2 Clean + 3 front squats, 3 cleans 4 front squats

keep weight constant and light … STAY at the rep scheme you can do in the minute 

eg: 4 cleans 8 front squats

WOD 1

EMOM for 20 minutes:

•  1-2 Rope Climbs (advanced: legless) scaled –  lying down or hanging 20 sec 
  100ft Up –  Down Carry kettlebell  (70/53)MW 
•  20/15 Calorie Bike/row
  60 sec plank… WEIGHTED
• 20 calve raises, use kettlebells