Strength
Performance: Clean + Jerk
- 5 x 1 @ >90%
Fitness: Hang Clean + Jerk
- Take 4-6 sets to build until technique degrades. If time allows, drop 10% and perform a few more singles.
Conditioning
Every minute, on the minute, for 20:00:
- Touch and Go Squat Clean x 6 @ 65-75% of today’s heaviest lift
- Kipping Handstand Push Up x 4-8
Scales:
- Hang Squat Clean x 6 @ 65-75% of today’s heaviest lift
- Strict Handstand Push Ups off box x 4-8
Optional Independent Work
3 Sets:
- 1 1/4 Front Squat x 4
- Muscle Up x 5-15
- Push Jerk x 10