EMOM for 7 Minutes
1 squat clean + Jerk.
Start at 70% and add weight until you either miss or know you can’t do the next one. Press outs are misses. If you did Murph yesterday be conservative.
Rest 2 minutes then
AMRAP for 2 minutes Squat Clean + Jerk at 75% of biggest weight in the first EMOM. No touch and go. If you start pressing out stop and drop weight.
5 rounds of:
10 Thrusters 135/95#
10 Bar Facing Burpees
*Scale to 20 abmat situps if your hands are a mess from Murph. Scale weight if needed from Murph
30:00 AMRAP with HR @ 140 BPM of:
15 Strict TTB*
200’ Dual KB Front Rack Carry 24/16kg
15 Ring Rows (feet even with rings)
*scale to ghd situps if hands are a mess from Murph
8 x 100m sprints. Sprint don’t jog from the back door to the end of driveway. Don’t stop but walk back and go immediately once you get to the door.