1) Fitness: Every minute on the minute (EMOM) for 8 minutes, one full clean or hang clean. Start light and work up in weight. If form degrades then drop weight back down.
Performance: EMOM for 8 minutes, one full clean. Start at 75%; you may work up but there should be zero misses.
2a) Bench Press
Fitness: 3×5 Linear Progression
Performance: Bench Press, 5RM, then drop sets at 95% & 90%
2b) Pendlay Rows with a one second pause at chest, 3x 10 AHAP
Optional independent work:
3a) Fat Grip Bilateral Farmer’s Walk, 25m x 3 AHAP
3b) 3×8 Barbell Rollouts, sub weighted planks (3x :30) if necessary