cheryl-ohsCheryl and John working on Overhead Squats!


EMOM for 15 minutes

2 Cleans and 1 Jerk every minute on the minute (you may do the Jerk in conjunction with either the 1st or second clean during the minute)

Increase load as often as you can.

If you are a Weightlifter you will squat every clean. If you typically lean towards Powerlifting and want a harder workout today, you should squat too.


Back Squat 3x3 @ 84%


3 rounds of

250m Row as fast as possible

rest 1-2 minutes

3 sets of

10-15 GHD Sit ups

and 10-15 Hip and Back Ext.