Do a set every 2 mins
1 Clean Deadlift to 1″ off the floor +1 Clean Deadlift to Mid Thigh +1 Clean Pull +1 Power Clean+ 1 Front Squat+ 1 Squat Clean @ 73-75% 1RM Power Clean
1 Clean Deadlift to 1″ off the floor +1 Clean Deadlift to Mid Thigh +1 Clean Pull +1 Power Clean+ 1 Front Squat+ 1 Squat Clean @ 78-80% 1RM Power Clean
1 Clean Deadlift to 1″ off the floor +1 Clean Deadlift to Mid Thigh +1 Clean Pull +1 Power Clean+ 1 Front Squat+ 1 Squat Clean @ 83-85% 1RM Power Clean
1 Clean Deadlift to 1″ off the floor +1 Clean Deadlift to Mid Thigh +1 Clean Pull +1 Power Clean+ 1 Front Squat+ 1 Squat Clean @ 85% 1RM Power Clean
Touch No Go
200 m Jog
-into-
Building in Power Clean and Jerk (Singles) to workout weight
-into-
100-200m Run
-rest 1 minute-
1 Set
200m Run
3 Clean and Jerk (at weight)
5 Rounds
800m Run
10 Clean and Jerks (155/105)
Time Cap 30 Minutes
Crossover Symmetry
Banded 7’s
Burgner Warm Up (Clean)
Front Squat Skill: (Empty BB)
3x No Hands Front Squat
3x Front Squat
3x Pause Front Squat
3x 1 + ¼ Front Squat
3x in the hole Front Squat