ATHLETE

A. EMOM x 21*:
Min 1: 150-200m Run
Min 2: 8-12 Calorie Row
Min 3: 5 Power Cleans + 20 Double Unders (135/95)(115/80)(95/65)

*Choose meters/cal/reps that can be sustainable for 21 minutes of work.  If you can’t complete the work in the minute, take off the next minute.

B. Cashout: Core Madness

COMPETITOR

A. EMOM x 21*:
Min 1: 200m Run
Min 2: 15/12 Calorie Row
Min 3: 7 Power Cleans at 135/95 + 30 Double Unders

*Choose meters/cal/reps that can be sustainable for 21 minutes of work.  If you can’t complete the work in the minute, take off the next minute.

B. Spend time working on a weakness or two.  Do an EMOM or simply just do some skill work.