October 6, 2017

1.  Clean and Jerk
EMOM9 (3 rounds):
Hang Squat Clean + Squat Clean + Jerk
Minute 1, 4, 7:  70%
Minute 2, 5, 8:  75%
Minute 3, 6, 9:  80%
--rest 2:00--
EMOM3 (1 round):
Squat Clean + Jerk
Minute 1:  82%
Minute 2:  84%
Minute 3:  86%

2.  Front Squat 6x2 (Percentages based off 1rm Front Squat)
Sets 1&2:  75%
Sets 3&4:  80%
Sets 5&6:  85%

3.  Snatch Deadlift:
*pause in power position
EMOM6:
3 snatch deadlifts
Minutes 1&2:  80%
Minutes 3&4:  85%
Minutes 5&6:  90%