1 Clean Deadlift to Mid Thigh +1 Floating Clean Pull + 1 Floating Power Clean to Parallel +1 Clean +1 Push Jerk + 1 Jerk @63-65% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh +1 Floating Clean Pull + 1 Floating Power Clean to Parallel +1 Clean +1 Push Jerk + 1 Jerk @65-68% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh +1 Floating Clean Pull + 1 Floating Power Clean to Parallel +1 Clean +1 Push Jerk + 1 Jerk @68-70% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh +1 Floating Clean Pull + 1 Floating Power Clean to Parallel +1 Clean +1 Push Jerk + 1 Jerk @70-73% 1 RM Power Clean
- Do a set every 2 mins
7 Mins Moving Through
1:00 Row
5-10 Goblet Squats
5 Box Jump w Step Down
-then-
Warm Up to Workout Weights
-then-
1 Set (at pace)
2 Sand Bag Squats or DB Front Squats
2 Box Jumps
3-6-9-12-15-18-21
Sandbag Squats (100/70) or DB Front Squats (2×50/35)
Box Jump Overs (30/24)
Time Cap 14 Minutes
10 Min EMOM
Odd Minute: 30 SEconds of Max Ring Push Ups
Even Minute: 1-3 Strict Ring Muscle Up
Crossover Symmetry/Banded 7’s
Burgener Warm Up (Clean)
2-3 Sets
10 Prone Is, Ts, Ys (No Weight)
10 Single Arm Press (Each Side)