EMOM/Ladder: With a continuously running clock do one Clean and Jerk the first minute and two the second minute, three the third minute and continue as long as possible until you cannot finish the required reps in that minute.

EVERYONE will have a plus round. Even if you know you cannot finish another round you will do at minimum one clean and jerk in the following minute.

'Power' cleans and jerks are recommended.

Back Squat 3x3 @ 81%


2-3 rounds of 10-15 reps each

Mountain Climbers

Ring rows (pull to your ribs)