1 Power Clean to Parallel +1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @62-65% 1RM Power Clean and Jerk
1 Power Clean to Parallel +1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @65-70% 1RM Power Clean and Jerk
1 Power Clean to Parallel +1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @70-73% 1RM Power Clean and Jerk
1 Power Clean to Parallel +1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @73-75% 1RM Power Clean and Jerk
1 Power Clean to Parallel +1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @75+% 1RM Power Clean and Jerk
2 Mins per set
*Split Cluster is a squat clean straight into a split jerk, no pause between clean and split jerk
Aerobic Warm Up
25 Feet:
Toes out Walk
Toes in Walk
Heels Walk
Toes Walk
Outside Foot Walk
Inside Foot Walk
50m hash marks (fast feet) Forwards& Backwards
30m (20m speed up, 10m to slow down)
45m (35m speed up, 10m to slow down)
60m (50m speed up, 10m to slow down)
Barbell Prep:
2 sets w PVC
10 Pass Through
5 Squat Snatch
10 Overhead Squats
-then-
Warm up to workout weight
1 Set at pace
200m Run
2 Overhead Squats
400m Run
15 Overhead Squats, 95# / 65#
Time Cap 18 Mins
5 Rounds
1 min of Max Kipping Ring Muscle Ups
1 Min of Rest
Hip Halo
Barbell Prep:
Burgner Warm Up (Clean)