Sat June 22 "The Powers That Be"

Move

1) 1 Clean and Jerk x 4 EMOM building to technical load

2) 20 Min. AMRAP
200m Run
6 Alt. DB Snatch
6 Burpee Box Step Over
1 Min. Rest

Train

1) On the Minute x 4
1 Clean and Jerk at 80%

2) The Powers that Be

3 Rounds for Time (30 Min. Time Cap)
400m Run
20 Power Snatches (95/65)
400m Run
20 Burpees Box Jump Overs (24”/20”)

Stimulus

1) Build to 80% of your One Rep Max Clean and Jerk and stay at this weight for a 4 Min. EMOM

2) This is an aerobic based workout, with larger bouts of running and light barbell work. Power snatches should not take more than 3 sets. Use the run to recover between big sets of snatches and BBJO. Run can be subbed with 500/450m on the rower or 25/20 cals on the bike.