As soon as an athlete finishes the press, the athlete starts working on Power cleans. Build up the weight up to 90% of 1RM. (If you don’t know 1RM, keep adding weight until you can’t make the lift) EMOM will start 7 minutes after the 10min of press.
Weightlifting
Shoulder Press (40%x5, 50%x5, 60%x5)
(10min)
Metcon (AMRAP – Reps)
EMOM 10
3 Power Cleans 185/125*
3 Power Cleans 185/125*
*80%-90% of 1RM for scale
Metcon
Metcon (AMRAP – Reps)
AMRAP 14
3-6-9-12-15-18…
Push press 95/65
Burpee over bar
3-6-9-12-15-18…
Push press 95/65
Burpee over bar
Athlete performs 3 Push press and 3 Burpee over bar, and then 6 push press and 6 burpees, then 9 and 9, 12 and 12..keep adding 3 reps until clock stops
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