10 Dec 2024

A. 5 Minutes of Clean Instruction and Practice

B. Every 2:30 for 17:30 (7 Sets): Clean
Sets1-2: 5 reps at 50-60% 1RM
Sets3-5: 4 reps at 60-70% 1RM
Sets6-7: 3 reps at 70-80%

C. EMOM 8 Alternating Minutes
Min1: 15 Hollow Rocks
Min2: 5-10 Strict Toes-to-Bar

Score = Heaviest Clean Set