| 25:00 Clock |
| Every 1:30 x 5 (7:30) (0-730) |
| Power Clean + Power Jerk |
| 5x 3 Power Clean + 2 Power Jerk @ 67% |
| Singles on cleans- fast reps catching as high as possible |
| — |
| 5:00 Rest. / Prep for Deadlift (730 – 1230) |
| — |
| Every 2:30 x 5 (12:30) (12:30 – 25:00) |
| Deadlift |
| 1×10 @57% |
| 1×8 @67% |
| 1×6 @71% |
| 1×6 @ 76% |
|
|
| METCON: (15:00) |
| 20/16 cal bike |
| 3 Rounds of “the chief” — 3 power clean (135/95) – 6 push ups – 9 air squat |
| 20/16 Cal Bike |
| 2 Rounds of “the chief” — 3 power clean (135/95) – 6 push ups – 9 air squat |
| 20/16 Cal Bike |
| 1 Round of “the chief” — 3 power clean (135/95) – 6 push ups – 9 air squat |
|
| OPTIONAL WORK: |
| BACK HEALTH: sorenson hold + back extension (4x:30 hold – every :10 perform 1 back extension) — (glutes squeezed, body parallel to floor) |
|
|
| fan bike: 3:00 easy ride — 3x :30 hard 1:00 medium |
