4 sets
3 tempo bulg. splitsquats (5555)
rest 15s
6 plyometric bulg. splitsquats
rest 30s
First do both variants on 1 side and then do the other side (Right + Left leg = 1 set)
EMOM12
1. 40s double hang muscle clean + pushpress
2. 40s quadruped alt. shoulder taps
For time:
1-2-3-4-5-6-7-8-9-10 reps of:
Front Squats (60/40kg) - sub with DB/KB Front Squats
Bar facing Burpees
rest exactly 2min before part B
6min to work up to a max Clean and Jerk for the day.
When the 6min are over or you fail the same weight for the second time, you are done!
Then drop down to 85% of what you just Clean and Jerked and do 5x1 at that weight (no fails!)