For our lunch time session:
1. Power Clean + Squat Clean + Split Jerk = 1 rep. Hit 5 to 6 sets at moderately heavy loads (not maxing out). Don’t spend more than 10-12 minutes on this. Seriously, use the clock.
2. Optional – Back Squat 20RM: Take your heaviest successful set from Monday and add a small amount of weight (i.e. 5#).
3. Not optional –
EMOM x20 minutes
Minute one: 13 Barbell bent over rows (you pick the load)
Minute two: 14 Toes to Bar
Minute three: 15 Russian kettle bell swings (i.e. The bell stops at eye level) – as heavy as possible
Minute four: 16 alternating one-legged squats (scaling options here: http://m.youtube.com/watch?v=WXY88XPl8qo)