I. Warm-Up

Coach’s Choice

II. Lifting

EMOM 15 – Squat Clean

Squat Clean –

75%x1 5 min EMOM;
80%x1 5 min OTM;
85%x1 5 min EMOM;

If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest. Record three weights used, plus 4th if you go up.


3 Person Chipper
180 Burpees
180 Calorie row
180 Wall-ball shots
180 Calorie row

Only one team member working at a time.

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