Warmup well ahead of time, both for tension required for lifts and movements under demand in other stations
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EMOM x 30
Min 1 – Power clean x 1/Hang Squat clean x 1 (have a goal lift in mind and try to have that on bar for last 2 rounds)
Min 2 – 45 sec row @ 1200-1300 cal/hr
Min 3 – 8 dbl DB thrusters @ 50/hand + 20 DU’s
Min 4 – 45 sec row @ 1200-1300 cal/hr
Min 5 – 8 dbl DB box step overs @ 50/hand + 20 DU’s
Min 6 – 45 sec row @ 1200-1300 cal/hr
245 for clean on the last 2 rounds – row paces were sustainable rounds 1-4, hitting round 4 & 5, rows were hardest after the step overs, was fine, even though it was a fight after the complex and the thrusters. my original plan was 250, but after feeling the load on the second barbell just slightly adjusted my numbers, but what was exciting is that I felt my power clean got better as the rounds went on.
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Back squats – 3 reps every 2 min x 6, you decide loading but try to get under something heavy for last 2 sets
275 and 295 for the last 2 sets