MONDAY

This is a repeat. It’s a marathon EMOTM with lots of work and it’s a great workout. This is a good way to start the week! Let’s spend some time during strength working on cycling the power clean. We’re going to have to get through them efficiently during this one. So for strength I would go a little heavier than the workout weight but not too heavy. Work on quickly cycling the barbell, especially an efficient descent. This is a valuable skill.

STRENGTH

Power Clean

3/3/3/3/3

METCON

“Power Up”

OPEN

24 Minute EMOTM

3 Chest to Bars

4 Air Squats

5 Power Cleans 135/95

**All twelve of these reps are to be completed every minute**

PERFORMANCE: Pull-ups, 115/75

FITNESS: Ring Rows, 85/55