2 Position Receive Power Clean + Push Jerk @ 60-65% 1 RM Power Clean
2 Position Receive Power Clean + Push Jerk @ 65-70% 1 RM Power Clean
2 Position Receive Power Clean + Push Jerk @ 70-75% 1 RM Power Clean
2 Position Receive Power Clean + Push Jerk @ 75-80% 1 RM Power Clean
*2 Positions are quarter squat and at parallel.
2 Position Receive Squat Clean + Split Jerk @ 70-75% 1 RM Clean and Jerk
2 Position Receive Squat Clean + Split Jerk @ 75-78% 1 RM Clean and Jerk
2 Position Receive Squat Clean + Split Jerk @ 78-82% 1 RM Clean and Jerk
2 Position Receive Squat Clean + Split Jerk @ 82-87% 1 RM Clean and Jerk
*2 Positiions are at just below parallel and deep squat.
Scoring: Load
Movement Prep/Activation
2-3 Sets
5 Wall Ball Light
3 Negative Handstand Push Ups
-into-
Warm Up to workout weight.
Workout Prep
1 Set (at workout pace)
100m Ski
3 Wall Ball (at workout weight)
2 Handstand Push Up
1 Power Clean (at workout weight)
3 sets @ 75% intensity
AMRAP 6 minutes:
400m Ski
AMRAP Rounds of Holleyman
-rest 3 minutes b/t sets-
Holleyman:
5 Wall Ball (20/14)
3 Handstand Push Up
1 Power Clean (225/155)
1 Round of Holleyman = 9 reps
Target Reps each set: 36+ reps (4+ Rounds)
Minimum Reps before scaling each set: 18 reps (2 Rounds)
Scale: 185/125
For Quality:
30-20-10-20-30
Handstand Hold in seconds [unbroken each round]PVC Prone Lifts
Choose your hold: Freestanding, Wall, Wall Facing, Box Handstand etc…
Burgener Warm Up Clean – 3-5 reps of each movement. – all to power position.
2 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)