| 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 |
