Tuesday 01/20/2026

SKILL

EMOM 6 (2 rounds)

Alternate between..

*All reps performed with empty bar

Min 1) :30 Front Rack Hold (full grip) + 3 SOTS Press (from power position)

Min 2) 10 Rack delivery reps + 5 Front Squats

Min 3) 5 Tall Cleans + 5 Power cleans

STRENGTH

5 Sets:

1 Segment Power Clean* + 1 Power Clean + 2 Pause Jerk Dips* @70% of 1RM Clean

*Pause for 3 seconds at knee in the segment clean, and pause for 3 seconds in the jerk dip!

*New set every 2-3 min

STRENGTH (pt. 2)

EMOM 6

6 Back Squats*

*The same or slightly heavier then last weeks squats!