2017 C2K - Workout #1

Athlete/Fitness
"Nacho Macho"
EMON x 3
3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead 75/55
EMOM x 3
3 Power Cleans + 3 Front Squats + 3 S2O 95/65
EMOM x 3
3 Power Cleans + 3 Front Squats + 3 S2O 135/95
EMOM x 3
3 Power Cleans + 3 Front Squats + 3 S2O 185/135
EMOM x 3
3 Power Cleans + 3 Front Squats + 3 S2O 225/155

if you complete all 3 minutes at 225/155, add an extra rep per movement every minute,
4 Power Cleans + 4 Front Squats + 4 S2O
5 Power Cleans + 5 Front Squats + 5 S2O
and so on until you cannot complete the prescribed number of reps

-score total reps



Wellness
EMOM x 3
3 Deadlifts + 3 Front Squats + 3 Shoulder to Overhead 45/35
EMOM x 3
3 Deadlifts + 3 Front Squats + 3 S2O 65/45
EMOM x 3
3 Deadlifts + 3 Front Squats + 3 S2O 95/65
EMOM x 3
3 Deadlifts + 3 Front Squats + 3 S2O 115/75
EMOM x 3
3 Deadlifts + 3 Front Squats + 3 S2O 135/85

-you must be able to clean the bar to transition from deadlifts to front squats, but the rep will not count toward your total

-if you complete all 3 minutes at 135/85, add an extra rep per movement every minute,
4 Deadlifts + 4 Front Squats + 4 S2O
5 Deadlifts + 5 Front Squats + 5 S2O
and so on
until you cannot complete the prescribed number of reps

-score total reps