A) 8 minutes to build to a heavy power clean + push jerk

*Acquire heavy rep in 4-6 working sets. Do not fatigue yourself.

 

B) E3MOM x 9 minutes (3 sets)

– 6-8 TnG ground to overhead (135/95, 115/75, 95/55, 75/35)

*Use a power clean + push jerk and work on barbell cycling.

 

C) 10 minutes AMRAP:

– 10 pull-ups

– 10 alternating DB snatches (45-75/20-40)

– 10 burpees to target

 

D) 3 sets of:

– 8 single arm DB rows @ 2111

– 20-30 banded pull-aparts