A. 4×2 TnG squat clean
progression. Use this
8 minutes to build
to load to be used in
part B.
Rest at least 1:00 between
sets.

B. EMOTM 12 min:
1. 2 TnG squat cleans
@ the 0:00 AND the 0:30 sec
(challenge:
205/133; rx: 155/103;
fx: 95/63)
2. 0:45 sec max meters
on rower

C. E :45 sec on the
:45 sec x8 sets (6 min):
2 front squats
at same load as last
wednesday’s backsquats (or 2 fridays
ago during front squats)

TT throwdown athletes:
Rest day or 20-30 min
EZ bike/row + stretch