A) Every minute, on the minute, for 10 minutes:
– Split Jerk x 1 rep @ 75-90%
Pause 1-2 sec in receiving position before recovering.
B) EMOM x 12 min – Power clean
Min 0-3 – 2 reps @ 70-75% of 1RM Clean
Min 4-7 – 1 rep @ 75-80%
Min 8-12 – 1 rep @ 80+%
*Work as heavy as possible in the final 5 sets.
+
8 min AMRAP @ 85%:
– 5 Hang power cleans (155/105, 135/95, 95/65)
– 7 Box Jumps – SD (24/20”)
– 9 HR push-ups