A. Power Clean + Push Jerk
5x 1 + 3 @moderate to heavy load
rest 2 mins
* up from last week
EMOM 25
– :30 AMRAP Weighted Push Ups 20/14
– :30 Cal Row
– :30 AMRAP Inverted Row with vest 20/14
– :30 80ft Shuttle Run (40ft sections)
– Rest
* score cals and reps
** 80ft shuttle = 1 Rep
Purpose and Desired stimulus:
– Clean and Jerk work
– intervals with basic strength gymnastics and running
Scale to ensure the desired purpose and stimulus are met with the following
Scaling options:
– Push Jerks can be scaled to strict
press for beginners or anyone unable to dip
drive due to injury
– unweighted gymnastics moves
– scale run to bike or more rowing