Monday 31st August
Metcon (Weight)

EMOM 14
10x alt DB Power Clean
10x Squat Tuck Jumps
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Scaled/Silvers:
EMOM 14
10x DB Clean / Medball Clean
8x Squat Jumps

Intent is to work for 14 min with some integrated rest periods. Ideally in any EMOM you want to aim for 10-20sec rest each min. Scale reps/cals as needed to get in rest. It means you can attack your next movement harder rather than going straight into the next movement fatigued.

If new to CF or haven’t touched weights over lockdown then go light.

Scores today will simply be the weight you used. Write up in the comments if you scaled the reps at all.