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Monday 6/12/23

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(20:00) Hang Clean & Jerk (POWER OR SQUAT)
EMOM 5:
Warm Up with 2 light Hang Clean & Jerks
Then, 15:00 to perform
4×3 71%-78% Hang Clean & Jerk (Power or Squat)
ALTERNATE BETWEEN THE 2 INTERVALS: 1:30 Interval 1 / 1:30 Interval 2: (15:00)
INTERVAL 1:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
*RX: 115/75 — ADV: 135/95 (ATHLETE SHOULD BE DONE IN UNDER 1:00 HERE, IF NOT, SCALE)
INTERVAL 2:
200 M Run
Max Sit Ups (ADV: V-Ups)
**SCORE = Total Sit ups
OPTIONAL ADDITIONAL WORK:
A) 4×2 Snatch @ 81%
B) 3×5 @ 81% Clean Pulls (off Clean 1rm)

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