| (20:00) Clean & Jerk (FROM FLOOR) (POWER OR SQUAT) |
| (A) |
| (15:00) 4×2 at 90% of last week’s Heavy set of 2 Clean & Jerk (Around 85% +/-) |
| *NOT Touch and Go |
|
| (B) |
| Then, 5:00 to perform |
| 3×3 Clean Pulls at 110% of Clean 1RM |
|
|
| METCON: (20:00) |
| 5 Rounds: |
| 6 Alternating Single Arm Devils Press (RX: 50/35) (ADV: Double 35/25) (3 each side) |
| 12 Alternating Box Step Ups w/ DB (RX: 50/35) (ADV: Double 35/25) (6 each side) (RX HEIGHT: Knee Height) |
| 200 M Run |
|
|
|
| OPTIONAL ADDITIONAL WORK: |
| A) Overhead Squat |
| Using Last week’s heavy set of 3, perform 4×3 at that 90% of that weight (Between 80% – 90% +/-) (RIR 2-3) |
| *If you did not perform the heavy set of 5 last week, perform 4×5 at a challenging working weight today |
|
| B) 3 x 750 M Row (Rest 1:1) |
