Strength
Performance: Clean and Jerk
- 1 Rep Max
Fitness: Hang Clean and Jerk
- Build until technique degrades and if time allows, drop 10% and complete 4-6 singles.
Conditioning
Complete as many rounds as possible in 15:00 of:
- 10m Farmer’s Carry Walking Lunge (heavy)
- 10m Reverse Crawl
- 20m Reverse Sled Drag (heavy)
Rest the same amount of time it took to complete the round.
Optional Independent Work
3 Sets:
- 1 Overhead Squat with a pause in the bottom
- 8 Push Press
1 Set:
- 5-15 Muscle Ups