Strength
Performance: Power Clean + Split Jerk
- 5 x 1 @ >90% of power clean
Fitness: Hang Power Clean + Split Jerk
- Build until technique degrades
Conditioning
Every minute, on the minute, for 20:00:
- Touch and Go Power Clean x 2 @ 75-85% of today’s heaviest lift
- Kipping Handstand Push Up x 4-8
Fitness:
- Hang Power Clean x 2 @ 75-85% of today’s heaviest lift
- Strict Handstand Push Up on Box x 4-8
Optional Independent Work
3 Sets:
- 1 1/4 Front Squat x 1
- Muscle Ups x 5-15
- Push Jerk x 4