Strength
EMOM x 3:00: Power Clean + Push Jerk x 3 (one power clean and one push jerk, repeated three times) @ 50%
Immediately into…
EMOM x 3:00: Power Clean + Push Jerk x 3 @ 60%
Immediately into…
EMOM x 3:00: Power Clean + Push Jerk x 3 @ 70%
Immediately into…
Every :30 x 2:00: Power Clean + Push Jerk x 1 @ 80%
*Take percentage of 1rm Clean and Jerk
*Fitness take from the hang
Conditioning
6 minutes, as many rounds as possible:
- 10 Front Squats (135/95)
- 40 Double Unders
- 10 Hand-Release Push Ups
– 4 minutes rest –
6 minutes, as many rounds as possible:
- 10 Deadlifts (135/95)
- 40 Double Unders
- 10 Toes to Bar
Mobility
2 minutes per side, banded kneeling hip flexor stretch