1 . emom x 9, 1 power clean

0-3 min 70%

3-6 min 80%

6-9 min 90% of  TUESDAY 13  DECEMBER

2 . emom 24 min

1st min 5 hang power clean 70% of  TUESDAY 13  DECEMBER

2nd min 200/160 m row or 40 sec max metres

3rd min 7 deficit hspu

4th min 10 devil presses

scale option

emom 20 min

1st min 5 hang power clean 30/20kg

2nd min 150/120 m row or 40 sec max metres

3rd min 10 deficit push ups

4th min 10 burpees