| Clean & Jerk (25:00) | |
| C&J (15:00) | |
| 5:00 Warm up to a starting weight | |
| Every :30 x 20 reps (10:00) 1 C&J (Goal Percentage 90%+) of 1RM OR Build to a moderately heavy set of 1 | |
| Straight Into… (10:00) | |
| 4×2 Clean Pull @ 110% of 1rm | |
| METCON (15:00) | |
| 12 – 9 – 6 | |
| Box Jump Over (RX: 24/20) (ADV: 30/24) | |
| Strict HSPU (ADV: Deficit w/ 25 lb plate) | |
| STRAIGHT INTO… | |
| 12 – 9 – 6 | |
| Power Clean | |
| Shoulder to overhead | |
| *Athlete Choice on Weight | |
| OPTIONAL WORK: | |
| Build to a challenging set in the unbroken complex | |
| 5 Strict Press + 5 Push Press | |
| Then, repeat for 2 more sets at 90% of the weight used | |
| 12 – 9 – 6 | |
| Strict Dips | |
| Strict Toes to Bar | |
| *18/15 Cal Ski After Each Round |
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