WARMUP
STRENGTH/SPEED
1 ABOVE KNEE HANG MUSCLE CLEAN + 1 BELOW KNEE HANG MUSCLE CLEAN + 2 SPLIT JERK + 2 PRESS IN SPLIT
Every 2 minutes x4 sets:
1 Above knee hang muscle clean + 1 Below knee hang muscle clean + 2 Split jerk + 2 Press in split
= 6 reps per set
TECHNIQUE FOCUS
FRONT SQUAT
5-3-2
BUILD
WOD
8 RDS
6 Double DB hang power cleans
8 HR push ups
---rest 30 sec between
Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se
WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l
Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme
