Strength
Power Clean + Full Clean
–reset on ground between reps–
A) Take 12 minutes to build across 6 sets to RPE 8
then…
Every :90 x 3 sets
3 clean pulls @ 10-20lbs heavier than top clean complex weight
same weight across all 3 sets
Conditioning
“Can I Kick It?”
EMOM 12:00
min 1: 35-50 double unders
min 2: 8 alternating arm DB hang clean & jerks (heavy)
min 3: 3 wall walks or :30 HSW practice
Notes
Today is meant to be less intensity and promotes the Opportunity to work on skills/heavier weight. The double unders should take anywhere from 30-50 seconds. So you can spend some time practicing the double under.
The clean and jerk is a low rep count, so don’t be afraid to go a touch lighter than normal. Still fight for unbroken sets, or maybe 4 and 4.
The Final minute can be either 3 wall walks or 30 seconds of handstand walk practice. The practice can be walking, shoulder taps on a wall, or weight shifts.