05 May May 3, 2017 Posted under: Workouts STRENGTH: 12 Minute Alternating EMOM, Minute 1: 4 x Man Makers Minute 2: 50 m Farmers carry – AHAP WOD: 3 rounds for time, 30 x Goblet Squat 15 x abmat sit ups 30 x Kettle Bell Swings 15 x abmat sit ups OLYMPIC LIFTING STRENGTH: At 65% of 1 RM of power clean, complete 5 sets of, 3 x Hang Power Clean 3 x Power Clean 3 x Front Squat 1 min rest At 70-75% of 1 RM of squat clean, complete 4 sets of, 3 x Hang Squat Clean 3 x Squat Clean 1 min rest At 90-95% of 1 RM of C & J, complete 3 sets of, 1 x clean and jerk 1 min rest WOD: 7 Rounds For Time, 7 x push press 7 x pull ups 7 x Lateral burpees over barbell